Cod with spinach and green lentil dhal

low in fat

  • Gluten Free


200g green lentils

1½ tbsp olive oil

1 small onion, finely chopped

28g pack coriander, stalks finely chopped, leaves whole

2 garlic cloves, finely chopped

20g fresh root ginger, grated

400ml can half-fat coconut milk

½ lemon, zest and juice

2 x 80g bags washed spinach

4 skinless, boneless cod fillets

1 tsp yellow mustard seeds

1 tsp cumin seeds

1 tbsp dried curry leaves


1. Rinse the lentils; boil in 800ml water for 20 minutes. Drain; set aside. 

2. Heat ½ tbsp oil in a large pan; fry the onion for 5-10 minutes, until soft. Add the coriander stalks, garlic and ginger, cook for 2 minutes, then stir in the lentils, coconut milk, lemon zest and 1 tbsp juice; season. Cook for 5 minutes; stir in the spinach until wilted. Set aside; keep warm.

3. Preheat the grill to high. Put the cod on a foil-lined baking sheet and season. Grill for 8-10 minutes; squeeze over the remaining lemon juice.

4. Heat the remaining 1 tbsp oil in a small pan. Add the spices and fry for 1-2 minutes, until fragrant; stir all but a drizzle through the lentils. Serve the cod with the dhal, coriander leaves and any extra spice oil.

FYI: Cod


Delicately flavoured, yet almost meaty in texture, cod is rich in protein and low in fat. It’s also a good source of vitamin B12, vital for a healthy nervous system.

FYI: Green lentils

The humble lentil should be more celebrated. Not only do 3 heaped tbsp count as one of your five-a-day, they're also full of soluble fibre.


This recipe first appeared in Waitrose Kitchen magazine. myWaitrose members can download the Waitrose Kitchen app edition for FREE. Find out more.

  • Preparation time: 15 minutes
  • Cooking time: 40 minutes
  • Total time: 55 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 1,547kJ
Fat 10.6g
Saturated Fat 6g
Carbohydrate 30.4g
Sugars 4.1g
Protein 37.5g
Salt 0.4g
Fibre 5.8g

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3 stars

Average user rating Based on 7 ratings

This recipe was first published in Sun Feb 01 14:51:00 GMT 2015.