Tandoori Seabream
with Braised Lentils
Healthy, wholesome and perfectly spiced!
Cals 395 · Prot 48 · Carbs 40 · Fat 7
Low Carb
Calorie Smart
30 min
Healthy, wholesome and perfectly spiced!
Cals 395 · Prot 48 · Carbs 40 · Fat 7
Low Carb
Calorie Smart
Ingredients
Fish
Seabream
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*
1 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) | 1649 / 395 |
| Fats (g) | 6.9 |
| of which saturated (g) | 2.3 |
| Carbohydrates (g) | 40 |
| of which sugars (g) | 17.8 |
| Fibers (g) | 10.3 |
| Proteins (g) | 48.2 |
| Salt (g) | 1.1 |
*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
1 Season fish
- Add the seabream fillets to a plate, skin side down.
- In a small bowl, combine the ginger garlic paste, 1 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.
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
- Once the lentil stew is done, heat a second pan over medium-high heat with a drizzle of oil.
- Once hot, fry the spiced seabream, skin side down, for 3-4 min. See tip!
- 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!
6 Serve
- Slice the lime into wedges and pick the coriander leaves.
- Serve the Braised Lentils topped with Tandoori Seabream.
- Add a dollop of the remaining yogurt.
- Garnish with the lime wedges and fresh coriander leaves.
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