Crisp tikka fish with crushed minty peas
Waitrose and Partners

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

Please note that while we take every care to ensure the product and recipe information displayed on our website is correct, in the event that a product is unavailable, alternatives may be displayed and/or a substitution may be given. This may affect the nutrition and allergen information, therefore if you have any allergy or intolerance, please ensure you have reviewed the product label to ensure it is suitable for you to consume.

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
  • 1/4 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