zoom
  • Print A4 A5
    • Close

    Save to your scrapbook

    Cod with spinach and green lentil dhal

    This will be saved to your scrapbook

    You can also add it to one of your existing cookbooks

    *mandatory

    Cod with spinach and green lentil dhal

    low in fat

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

    Serves: 4

    Ingredients

    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

    Method

    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.

    Your recipe note

    Edit your recipe note

    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.

    Comments

    Average user rating

    4 stars

    Glossary