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    Cod with spinach and green lentil dhal

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    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


    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.

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    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.


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