The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 1 handful of fresh coriander
-
2 butterflied sea bass fillets (Fish)(butterflied sea bass fillets (skin on))
- 80g baby spinach
-
10g vegetable stock powder(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 110g baby tomatoes
-
80g red split lentils(red split lentils (100%))
- 90g Tenderstem broccoli
- 4cm fresh ginger
-
2 tsp garam masala(Coriander, Cinnamon, Garlic powder, Ground Ginger, Pimento, Cumin, Clove, Ground Black Pepper, Turmeric, Ground Cardamom, Cayenne)
- 30g creamed coconut
- 4 garlic clove
- 1 unwaxed lime
- 1 onion
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 139Kcal | 613Kcal |
| 582kJ | 2563kJ | |
| Fat | 7.6g | 34g |
| of which saturates | 3.0g | 13g |
| Carbohydrates | 9g | 38g |
| of which sugars | 2.2g | 9.6g |
| Protein | 10g | 44g |
| Salt | 0.39g | 1.7g |
| Fibre | 4.1g | 18g |
Ingredients
Ingredients
- 1 handful of fresh coriander (use half)
-
2 butterflied sea bass fillets (use half) (Fish)(butterflied sea bass fillets (skin on))
-
10g vegetable stock powder (use half)(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 4 garlic clove
-
80g red split lentils (use half)(red split lentils (100%))
- 1 unwaxed lime (use half)
-
2 tsp garam masala (use half)(Coriander, Cinnamon, Garlic powder, Ground Ginger, Pimento, Cumin, Clove, Ground Black Pepper, Turmeric, Ground Cardamom, Cayenne)
- 90g Tenderstem broccoli (use half)
- 4cm fresh ginger (use half)
- 1 onion (use half)
- 110g baby tomatoes (use half)
- 30g creamed coconut
- 80g baby spinach (use half)
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 154Kcal | 719Kcal |
| 646kJ | 3009kJ | |
| Fat | 9.2g | 43g |
| of which saturates | 4.6g | 22g |
| Carbohydrates | 9g | 43g |
| of which sugars | 2.3g | 11g |
| Protein | 9.9g | 46g |
| Salt | 0.38g | 1.8g |
| Fibre | 4.4g | 21g |
High protein
1/3 daily fibre
8 plants
Grilled Sea Bass with Dhal & Coriander Salsa
Who said weeknight dinners have to be boring? Here, you'll grill sustainably-sourced sea bass until crispy, then you'll serve it over a creamy dhal, bursting with warm and fragrant spices. Then top it all off with a zesty coriander & lime salsa. Dinner is served!
Cooking Instructions
Cooking Instructions
Before you start
- Line a baking tray with silver foil
- Pull out a measuring jug, a sieve, a grater, a large non-stick frying pan & a small bowl
Get started
- Thinly slice the garlic and onion. Peel and grate the ginger
- Heat the large non-stick frying pan with 1 tsp oil on medium heat. Once hot, add the onion and cook for 4-5 mins, until soft
- Add the garlic and ginger and cook for 30 secs
Simmer the dhal
- Add the garam masala to the pan and cook for 1 min, then stir in the stock powder, creamed coconut, 500ml hot water (250ml for 1 person), the lentils and whole tomatoes. Stir to dissolve the creamed coconut and season with salt and pepper
- Simmer for 20-25 mins, until the lentils are cooked
Finish the prep
- Preheat the grill to high (240C)
- Trim and cut the broccoli into thirds. Zest and and halve the lime. Roughly chop the coriander
- In the small bowl, combine the lime zest, juice from half the lime, coriander and 2 tsp oil. Season with salt and pepper
Grill the fish & cook the broccoli
- Place the sea bass fillets, skin-side up, onto the foil-lined tray. Season with salt and drizzle with 1 tsp oil. Add the broccoli to the other side of the tray with 1 tsp oil, salt and pepper
- Grill for 8 mins, until the fish is cooked through and the broccoli is golden
- Rinse the spinach, then stir the spinach and cooked broccoli into the dhal in the final 1 min of cooking, until wilted. Season with salt and pepper
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the dhal between bowls, topped with the crispy sea bass. Drizzle over the coriander salsa. Garnish with the remaining lime, cut into wedges
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