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 tsp cumin seeds
-
160g red split lentils(red split lentils (100%))
-
8 tsp ginger & garlic paste(Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 2 unwaxed lime
- 200g baby tomatoes
- 560g diced cod fillets (Fish)
-
2 tbsp curry powder(Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 80g creamed coconut
- 2 onion
- 1 handful of fresh coriander
- 250ml kefir (use half) (Milk)
- 2 tbsp red wine vinegar
- 2 aubergine
Allergens
Contains:
Fish, Milk
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 113Kcal | 588Kcal |
| 472kJ | 2460kJ | |
| Fat | 5.3g | 28g |
| of which saturates | 2.7g | 14g |
| Carbohydrates | 8g | 40g |
| of which sugars | 2.2g | 12g |
| Protein | 9.7g | 51g |
| Salt | 0.08g | 0.43g |
| Fibre | 3.4g | 18g |
High protein
1/3 daily fibre
7 plants
Curried Wild-caught Cod Dal with Aubergine Pickle
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this comforting dal is packed with vibrant ingredients. You'll simmer sustainably-sourced cod and red lentils in a warming curry. Then you'll make your own aubergine pickle, coating gooey aubergine in fragrant cumin seeds and tangy vinegar. The finishing touch? Swirls of Bio&Me’s natural & creamy kefir (containing 18 different culture strains) to support the gut and make your dal extra creamy and decadent.
Cooking Instructions
Cooking Instructions
Before you start
- Pull out a large lidded saucepan, a large frying pan, a grater & a measuring jug
Time to fry
- Finely dice the onions. Halve the tomatoes. Zest and halve 1 lime
- Heat the large saucepan with 1 tbsp oil on medium heat. Once hot, add the onion and cook for 4-5 mins, until softened. Season with salt and pepper
- Add the tomatoes, curry powder, lime zest and ginger & garlic paste. Cook for another 2 mins, until softened and fragrant
Simmer the lentils
- Stir the creamed coconut and 600ml hot water into the pan, until dissolved
- Bring to the boil, then add the lentils and cod chunks. Cover with a lid and simmer for 19 mins, stirring occasionally, until the lentils and fish are cooked. Season with salt and pepper
Pickle the aubergine
- Meanwhile, cut the aubergines into 2cm thick batons
- Heat the large frying pan with 2 tbsp oil on medium-high heat. Once hot, add the aubergine and cook for 5-6 mins, until soft and golden, turning occasionally. Season with a pinch of salt and pepper
- Add the cumin seeds and red wine vinegar. Toss to coat and cook for 30 secs, then remove from the pan and set aside
Finishing touches
- Roughly chop the coriander (reserving a few leaves for garnish)
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- When the dal is ready, stir in the chopped coriander. Remove from the heat, then stir in the half bottle of kefir. Squeeze in the juice from 1 lime and season to taste
Plate up
- Serve the dal into bowls, topped with the aubergine pickle. Scatter over the remaining coriander and garnish with the remaining lime, cut into wedges
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