Tandoori Seabass

with Braised Lentils
Healthy, wholesome and perfectly spiced!
2,758 Reviews
Cals 488 · Prot 49 · Carbs 57 · Fat 10
Low Carb
Calorie smart
Try Hello Chef Now
30 min
Tandoori Seabass with Braised Lentils
Healthy, wholesome and perfectly spiced!
2,758 Reviews
Cals 488 · Prot 49 · Carbs 57 · Fat 10
Low Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Fish
Seabass 6*
330 Grams
Ginger garlic paste
10 Grams
Natural yogurt 4*
170 Grams
Garam masala
2 Grams
Chipotle powder
2 Grams
Smoked paprika powder
2 Grams
Onion powder
2 Grams
Salt
0.5 Tsp
Vegetable oil
2 Tbsp
Lentils
Brown onion
1 Piece
Garlic cloves
2 Piece
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 15*
0.5 Piece
Black pepper
0.5 Tsp
To serve
Lime
1 Piece
Fresh coriander
15 Grams

Allergens

*6 Fish, *4 Milk, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal) 2038 / 488
Fats (g) 9.8
of which saturated (g) 3.3
Carbohydrates (g) 57
of which sugars (g) 17.8
Fibers (g) 12.4
Proteins (g) 49
Salt (g) 0.9
*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

Season fish

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!), smoked paprika, onion powder and salt. Spread the mix over the fish and refrigerate.
Prep vegetables

2 Prep vegetables

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

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.
Simmer

4 Simmer

Add the red lentils, curry powder, measured water, vegetable 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.
Fry fish

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.
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!
Serve

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.
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