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Crisp tikka fish with crushed minty peas
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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
¼ x 25g pack mint, leaves only, shredded
1 lemon, cut into wedges
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.
Typical values per serving:
1 of your 5 a day. Low in saturated fat.