Cod with spinach and green lentil dhal

low in fat

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

Serves: 4


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.