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Dahl with crispy skin cod & roasted root veg
Dahl with crispy skin cod & roasted root veg
Prep in 10
High protein
1/3 daily fibre
4 of 5 a day
New
Serving size
Ingredients
- 200ml coconut milk (Coconut, Water)
- 80g red split lentils (red split lentils (100%))
- 2 cod fillets (skin off) (Fish)
- 1 unwaxed lemon
- 1 tbsp curry powder (Mustard) (Coriander, Turmeric, Fenugreek, Mustard, Salt, Ginger, Cumin, Chilli, Cloves, Cinnamon, Allspice, Rapeseedoil)
- 80g sliced kale
- 2 garlic clove
- 1 tsp nigella seeds
- 4cm fresh ginger
- 1 parsnip
- 1 onion
- 2 large tomatoes
- 1 handful of fresh coriander
Nutritional Information
Calories: 666
Protein: 53g
Carbs: 55g
Fat: 29g
Ingredients
- 1 handful of fresh coriander (use half)
- 1 unwaxed lemon (use half)
- 1 parsnip (use half)
- 1 tsp nigella seeds (use half)
- 1 cod fillet (skin on) (Fish)
- 2 large tomatoes (use half)
- 1 tbsp curry powder (use half) (Mustard) (Coriander, Turmeric, Fenugreek, Mustard, Salt, Ginger, Cumin, Chilli, Cloves, Cinnamon, Allspice, Rapeseedoil)
- 2 garlic clove
- 200ml coconut milk (use half) (Coconut, Water)
- 4cm fresh ginger (use half)
- 80g sliced kale (use half)
- 1 onion (use half)
- 80g red split lentils (use half) (red split lentils (100%))
Nutritional Information
Calories: 619
Protein: 45g
Carbs: 55g
Fat: 27g
Dahl with crispy skin cod & roasted root veg
Dahl with crispy skin cod & roasted root veg
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Cooking Instructions
- Preheat the oven to 240C/ fan 220C / gas mark 9 and boil a kettle. Pre line a baking tray with parchment paper.
- Peel the parsnips then dice into 2cm bitesize pieces. Place the parsnips onto the baking tray, drizzle with 1tsp oil and sprinkle with just half the nigella seeds, cook in the oven for 20 mins, or until turning golden.
- Peel the garlic and finely chop or crush. Peel the ginger and finely chop or grate. Peel the red onion and finely chop. Roughly chop the coriander.
- Heat a medium-sized saucepan with 1 tsp oil on a medium-high heat, add the onion, garlic, ginger and just half the coriander, cook for 4 mins until softening then add the curry powder and red lentils; stir for 1 min until coated in spices. Add the coconut milk and 3 tbsp water. Simmer for 15-20 mins, until lentil have softened.
- Cut the tomatoes into 1cm dice, add to the dahl and continue to simmer. Pull the kale stalk off the leaves, roughly tear the leaves into small pieces. Remove the parsnips from the oven, scatter the kale over the top, then return to the oven and cook for a further 5 mins, until kale is cooked and turning crisp then remove.
- Meanwhile, heat a medium-sized frying pan with 1 tsp oil on a high heat. Season the cod skin with sea salt and black pepper. Place the cod into the pan, skin side facing down. Cook for 4 mins, until skin turns crisp, then carefully turn it over. Add just 2 lemon wedges to the pan and cook together for a further 4-5 mins or until fish is cooked through and lemon is charred.
- To serve; divide the lentil dahl between two bowls and serve the crispy kale over the top. top with the cod and scatter the roasted parsnips round the edge. Garnish with remaining coriander and charred lemon wedge.
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