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
- 8cm fresh ginger
- 190g Tomatoes Baby Seasonal Mix
-
400ml coconut milk
-
10g veg stock powder
-
160g red split lentils
- 1 unwaxed lime
-
2 tbsp baharat spice blend
- 2 onion
- 4 garlic clove
- 160g baby spinach
-
4 butterflied sea bass fillets (Fish)
- 1 handful of fresh coriander
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 117Kcal | 639Kcal |
| 489kJ | 2674kJ | |
| Fat | 7.0g | 38g |
| of which saturates | 3.5g | 19g |
| Carbohydrates | 6g | 35g |
| of which sugars | 1.6g | 8.7g |
| Protein | 7.6g | 42g |
| Salt | 0.13g | 0.72g |
| Fibre | 2.4g | 13g |
Grilled Butterflied Sea Bass with Lentil Dal & Coriander Salsa
The whole family will love this Indian-inspired take on a fish supper! Make a dal by simmering lentils in a rich coconut curry. Serve alongside responsibly-sourced sea bass, grilled until perfection. Top with lashings of tangy lime and coriander salsa to complete the dish.
Cooking Instructions
Cooking Instructions
Before you start
- Line a baking tray with silver foil
- Pull out a large saucepan, a small bowl, a measuring jug, a sieve & a grater
Soften the veg
- Thinly slice the onions. Halve the tomatoes. Finely grate the garlic and ginger. Rinse the spinach
- Heat the large saucepan with 1 tbsp olive oil on medium heat. Once hot, add the onion and cook for 4-5 mins, until soft
- Add the tomatoes, garlic, ginger and baharat spice and cook for 2 mins. Season with salt and pepper
Simmer the dal & prep the salsa
- Stir the coconut milk, stock powder and 400ml water into the pan. Bring to the boil, then add the lentils. Simmer for 22-25 mins, stirring regularly, until the lentils are cooked
- Meanwhile, zest and halve the lime. Roughly chop the coriander
- In the small bowl, combine the lime zest, juice from half the lime, the coriander and 1 tbsp olive oil. Season with salt and pepper
Grill the sea bass
- Preheat the grill to high (240C)
- Place the sea bass, skin-side up, onto the foil-lined tray. Season with salt and drizzle with 1 tsp olive oil
- Grill for 9 mins, until the fish is cooked through and the skin is crispy
Finish & plate up
- In handfuls, stir the spinach into the dal and cook for 2-3 mins, until wilted. Add a squeeze of lime juice. Season to taste with salt and pepper
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the dal into bowls, topped with the sea bass. Drizzle with the coriander salsa
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