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
-
140g sweetcorn(sweetcorn, water, salt)
- 2 smoked haddock fillets (Fish, Milk, Soya)
-
1 tbsp curry powder(Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 1 pepper
- 2 spring onion
- 3 garlic clove
- 1 unwaxed lemon (use half)
- 4cm fresh ginger
- 40g creamed coconut
- 10g toasted coconut chips
-
80g Kale (whole leaf)(Kale (whole leaf))
-
10g veg stock powder(Vegetable Stock Powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring), Cornflour)
-
80g red split lentils(Red Split Lentil 99%, Vegetable Oil 1%)
Allergens
Contains:
Fish
May Contain:
Milk, Soya
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 142Kcal | 658Kcal |
| 593kJ | 2754kJ | |
| Fat | 8.0g | 37g |
| of which saturates | 3.8g | 18g |
| Carbohydrates | 11g | 49g |
| of which sugars | 2.6g | 12g |
| Protein | 8.2g | 38g |
| Salt | 0.62g | 2.9g |
| Fibre | 4.2g | 19g |
Ingredients
Ingredients
-
80g red split lentils (use half)(Red Split Lentil 99%, Vegetable Oil 1%)
-
10g veg stock powder (use half)(Vegetable Stock Powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring), Cornflour)
-
80g Kale (whole leaf) (use half)(Kale (whole leaf))
- 3 garlic clove
- 1 pepper (use half)
-
140g sweetcorn (use half)(sweetcorn, water, salt)
- 4cm fresh ginger (use half)
- 2 smoked haddock fillets (use half) (Fish, Milk, Soya)
- 2 spring onion
-
1 tbsp curry powder (use half)(Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 10g toasted coconut chips (use half)
- 1 unwaxed lemon (use a quarter)
- 40g creamed coconut (use half)
Allergens
Contains:
Fish
May Contain:
Milk, Soya
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 137Kcal | 670Kcal |
| 575kJ | 2802kJ | |
| Fat | 7.7g | 37g |
| of which saturates | 3.6g | 18g |
| Carbohydrates | 10g | 51g |
| of which sugars | 2.6g | 13g |
| Protein | 8.0g | 39g |
| Salt | 0.59g | 2.9g |
| Fibre | 4.0g | 19g |
High protein
1/3 daily fibre
6 plants
Roast Smoked Haddock with Charred Sweetcorn Dal, Kale & Toasted Coconut Chips
Smoky responsibly-sourced haddock with the creamy, spiced comfort of a traditional Indian lentil dal. The addition of charred sweetcorn adds a subtle sweetness and a hint of caramelised smokiness. A perfect mid-week supper.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Boil a half-full kettle
- Pull out a large lidded frying pan, a medium frying pan, a grater, a sieve & a measuring jug
Roast the haddock
- Place the smoked haddock onto the lined baking tray. Drizzle with 1 tsp oil and season with salt and pepper
- Roast for 18 mins, until cooked through, then discard the skin
Prep time
- Finely grate the garlic and ginger. Dice the pepper in 1cm chunks. Drain the sweetcorn. Thinly slice the spring onions. Rinse the kale leaves, then strip from the stalks and cut into bite-sized pieces. Quarter the lemon
- Dissolve the creamed coconut and stock in the jug with 400ml boiling water (200ml for 1 person)
Simmer the dal
- Heat the large frying with 1 tbsp oil on medium heat. Once hot, add the pepper and cook for 4-5 mins, until softened
- Add the garlic, ginger and curry powder, cook for 1 min, then add the lentils and the stock mixture
- Cover with a lid and simmer for 20-22 mins, until the lentils soften. Add a splash of water if it gets too dry
Char the corn
- Heat the medium frying pan with 1 tbsp oil on high heat. Once hot, add the sweetcorn and cook for 5-6 mins, until lightly charred
- Once cooked, stir through the spring onion and a squeeze of lemon juice (or to taste). Season with salt and pepper
Finish the curry & plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Once the lentils are cooked, gently stir through the smoked haddock, the kale and half the corn. Cook for 2-3 mins, until the kale has wilted
- Share the haddock dal between bowls topped with the coconut chips, the remaining corn and a squeeze of lemon juice
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