Tandoori Seabass

with Braised Lentils

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low-carb
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low-carb
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Instructions

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1 Season fish

Add the seabass fillets to a plate, skin side down. In a small bowl, combine the ginger garlic paste, 1/1.5/2 Tbsp of yogurt (reserve the rest for serving), the garam masala, chipotle (spicy!), onion powder and salt. Spread the mix over the fish and refrigerate.

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2 Prep vegetables

Peel and finely chop the onion and garlic. Peel and finely chop the carrot. Chop the tomatoes.

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3 Start stew

Heat a pan over a medium heat with a drizzle of oil. Once hot, add the onion and carrot. Cook with a pinch of salt for 5 min. Add the garlic and tomatoes and cook for 1-2 min further.

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4 Simmer

Add the red lentils, curry powder, measured watervegetable stock cube and black pepper. Bring to a simmer and reduce the heat to low. Cover with a lid and cook for 20 min or until the lentils are soft. If the stew thickens too much, add a splash of water.

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5 Fry fish

See pro tip! Once the lentil stew is done, heat a second pan over a medium-high heat with a drizzle of oil. Once hot, add the spiced seabass, skin side down, and fry for 3-4 min. Flip and fry for a final 1 min on the other side.

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6 Serve

Slice the lime into wedges and pick the coriander leaves. Divide the lentil stew among shallow bowls or plates. Top with the seabass. Serve with a dollop of the remaining yogurt, the lime wedges and fresh coriander leaves.

Tips for fussy eaters

Separate some of the fish and only season it with a pinch of salt. Serve with mashed potatoes and a little bit of lentil stew on the side.

Pro tip

Don't move the fish around in the pan until you're ready to flip it. That way the skin won't stick to the pan.

Healthy, wholesome and perfectly spiced!

Cooking Time: 30 min

Cals 481 · Prot 48 · Carbs 44 · Fat 13

Gluten-Free

Ingredients

Number of people

Fish

Seabass 330 Grams
Ginger garlic paste 10 Grams
Natural yogurt 170 Grams
Garam masala 2 Grams
Chipotle powder 2 Grams
Onion powder 2 Grams
Salt 0.5 Tsp
Vegetable oil 2 Tbsp

Lentils

Brown onion 0.5 Pieces
Garlic cloves 2 Pieces
Carrot 1 Piece
Tomatoes 1 Piece
Vegetable oil 2 Tbsp
Salt 0.5 Tsp
Red lentils 80 Grams
Curry powder 5 Grams
Water 300 ML
Vegetable stock cube 0.5 Pieces
Black pepper 0.5 Tsp

To serve

Lime 1 Piece
Fresh coriander 15 Grams

Healthy, wholesome and perfectly spiced!

Cooking Time: 30 min

Cals 481 · Prot 48 · Carbs 44 · Fat 13

Gluten-Free

Instructions

photo

1 Season fish

Add the seabass fillets to a plate, skin side down. In a small bowl, combine the ginger garlic paste, 1/1.5/2 Tbsp of yogurt (reserve the rest for serving), the garam masala, chipotle (spicy!), onion powder and salt. Spread the mix over the fish and refrigerate.

photo

2 Prep vegetables

Peel and finely chop the onion and garlic. Peel and finely chop the carrot. Chop the tomatoes.

photo

3 Start stew

Heat a pan over a medium heat with a drizzle of oil. Once hot, add the onion and carrot. Cook with a pinch of salt for 5 min. Add the garlic and tomatoes and cook for 1-2 min further.

photo

4 Simmer

Add the red lentils, curry powder, measured watervegetable stock cube and black pepper. Bring to a simmer and reduce the heat to low. Cover with a lid and cook for 20 min or until the lentils are soft. If the stew thickens too much, add a splash of water.

photo

5 Fry fish

See pro tip! Once the lentil stew is done, heat a second pan over a medium-high heat with a drizzle of oil. Once hot, add the spiced seabass, skin side down, and fry for 3-4 min. Flip and fry for a final 1 min on the other side.

photo

6 Serve

Slice the lime into wedges and pick the coriander leaves. Divide the lentil stew among shallow bowls or plates. Top with the seabass. Serve with a dollop of the remaining yogurt, the lime wedges and fresh coriander leaves.

Tips for fussy eaters

Separate some of the fish and only season it with a pinch of salt. Serve with mashed potatoes and a little bit of lentil stew on the side.

Pro tip

Don't move the fish around in the pan until you're ready to flip it. That way the skin won't stick to the pan.

Ingredients

Number of people

Fish

Seabass 330 Grams
Ginger garlic paste 10 Grams
Natural yogurt 170 Grams
Garam masala 2 Grams
Chipotle powder 2 Grams
Onion powder 2 Grams
Salt 0.5 Tsp
Vegetable oil 2 Tbsp

Lentils

Brown onion 0.5 Pieces
Garlic cloves 2 Pieces
Carrot 1 Piece
Tomatoes 1 Piece
Vegetable oil 2 Tbsp
Salt 0.5 Tsp
Red lentils 80 Grams
Curry powder 5 Grams
Water 300 ML
Vegetable stock cube 0.5 Pieces
Black pepper 0.5 Tsp

To serve

Lime 1 Piece
Fresh coriander 15 Grams
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