Tandoori Seabass
with Braised Lentils
Instructions
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.
2 Prep vegetables
Peel and finely chop the onion and garlic. Peel and finely chop the carrot. Chop the tomatoes.
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.
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.
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.
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
Fish
Lentils
To serve
Healthy, wholesome and perfectly spiced!
Cooking Time: 30 min
Cals 481 · Prot 48 · Carbs 44 · Fat 13
Gluten-Free
Instructions
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.
2 Prep vegetables
Peel and finely chop the onion and garlic. Peel and finely chop the carrot. Chop the tomatoes.
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.
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.
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.
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
Fish
Lentils
To serve
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