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 extea dollop of yogurt.

HealthyLow in saturated fat1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare5 mins
  • Cook15 mins
  • Total time20 mins

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Ingredients

  • 600g frozen essential Waitrose Garden Peas
  • 1 essential Waitrose Submarine Roll, roughly torn
  • 1 tbsp tikka masala curry paste
  • 75g Greek-style yogurt, plus extra to serve
  • 4 frozen essential Waitrose Pollock Fillets, defrosted and patted dry
  • 2 tbsp plain flour
  • 1 tbsp Vegetable or sunflower oil
  • 1/4 x 25g pack 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 defrosted and tender. Meanwhile, in a processor, whizz the bread with 2 tsp curry paste to make even crumbs. Spread over a plate. On another plate, mix together the yogurt and remaining curry paste.

  2. Dust each fish fillet with flour, coat in the yogurt, then the crumbs. Heat the oil in a non-stick frying pan then cook for 2 minutes on each side, pressing the fish down occasionally with the fish slice as it fries.

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

Cook’s tip

Wrap the remaining mint in damp kitchen paper, pop into a freezer bag and place in the fridge. It will help it keep for longer.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,931kJ/ 459kcals

Fat

13.7g

Saturated Fat

4.2g

Carbohydrates

37.3g

Sugars

12.5g

Fibre

9.9g

Protein

41g

Salt

1g

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