Crisp tikka fish with crushed minty peas

Name: Crisp tikka fish with crushed minty peas
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 600 g frozen essential Waitrose Garden Peas; 100 g Essential White Floured Baps (or bread), roughly torn; 3 tsp tikka masala paste; 75 g 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; 25 g coriander or mint, leaves only, shredded; 1 lemon, cut into wedges

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

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.
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.
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.