Waitrose and Partners
Crisp tikka fish with crushed minty peas

Crisp tikka fish with crushed minty peas

This pan-fried, flacky pollock is flavoured with yogurt and a tikka masala curry paste crumb. It is served with crushed, minty peas, a wedge of lemon and an extra dollop of yogurt.

4 out of 5 stars(1) Rate this recipe
HealthyLow in saturated fatHigh protein1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook10 mins
  • Total time25 mins

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Ingredients

  • 600g frozen essential Waitrose Garden Peas
  • 100g Essential White Floured Baps (or bread), roughly torn
  • 3 tsp tikka masala paste
  • 75g Essential Greek Style Yogurt, plus extra to serve
  • 4 frozen Essential Alaskan Pollock Fillets, defrosted and patted dry
  • 2 tbsp plain flour
  • 1 tbsp Vegetable oil
  • ¼ x 25g coriander or mint, leaves only, shredded
  • 1 lemon, cut into wedges

Method

  1. Put the peas into a pan with 4 tbsp water. Set over a high heat, cover and cook for 5 minutes, or until piping hot throughout. Meanwhile, in a processor, whizz the bread with 2 tsp tikka masala paste to make even crumbs. Spread over a plate. In a small bowl mix, together the yogurt and remaining 1 tsp tikka paste.

  2. Dust each fish fillet with flour and coat in the yogurt mixture, then the crumbs. Heat the oil in a nonstick frying pan and cook for 3-5 minutes on each side, pressing the fish down occasionally with a fish slice, until golden and crisp on the outside and cooked through so the fish is opaque and flakes easily on the inside.

  3. Add the mint and a squeeze of lemon juice to the peas, mash to make a chunky purée, then season. Serve with the fish, a spoonful of yogurt and more lemon wedges for squeezing.

Cook’s tip

Leftover tikka paste and Greek-style yogurt are a marinade waiting to happen. Search ‘tikka’ on the waitrose.com/recipes section for ideas using great value chicken thighs, cauliflower and more. 

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,599kJ/ 380kcals

Fat

8.2g

Saturated Fat

1.4g

Carbohydrates

36g

Sugars

12g

Fibre

10g

Protein

35g

Salt

0.6g

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Overall rating (4/5)

4 out of 5 stars1 rating