Waitrose and Partners
Cod tikka with dal & raita

Cod tikka with dal & raita

Curry paste and a pouch of dal meet fresh asparagus and grilled fish in this recipe from Emily Gussin – perfect for when spring starts to edge into summer. Fresh, light, high in protein and gluten free, it’s an easy win. For more dishes like this, explore our healthy and high-protein recipes – just the thing for easy, feel-good summer cooking. Follow Emily Gussin on Instagram. 

0 out of 5 stars(0) Rate this recipe
Gluten freeHigh protein2 of your 5 a day6 plant varieties
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook10 mins
  • Total time25 mins

Ingredients

  • 100g Greek style natural yogurt
  • ½ cucumber (about 150g), finely chopped
  • ¼ x 25g pack mint, leaves chopped, plus extra leaves to serve
  • 2 x 260g packs No.1 Icelandic Cod Loin
  • ½ x 180g jar tikka masala spice paste
  • 2 x 110g packs fine asparagus
  • ½ tbsp olive oil
  • 2 x 280g pouches Merchant Gourmet Black Lentil Dal

Method

  1. Heat the grill to high and line a large baking tray with foil. In a bowl stir together the yogurt, cucumber and mint, then season with a little salt. Set aside.

  2. Coat the cod in the tikka paste and sit on the lined tray. Grill for 3 minutes. Toss the asparagus in the olive oil and season with salt. Turn over the cod and add the asparagus to the tray. Grill for a further 3-4 minutes, until the cod is cooked through, opaque and flakes easily, and the asparagus is tender.

  3. Meanwhile, heat the dal according to pack instructions. Serve the cod with the dal, asparagus and raita, plus a few extra mint leaves scattered over.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,706kJ/ 406kcals

Fat

12g

Saturated Fat

6.1g

Carbohydrates

25g

Sugars

7.6g

Fibre

8.8g

Protein

44g

Salt

1.5g

Rating details

Rate this recipe

Select your rating

0 out of 5 stars

Overall rating

No ratings for this recipe yet