Roast cod on spiced Puy lentils
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 tbsp olive oil, plus extra for greasing2 tsp mild curry powder4 x 200g pieces thick cod filletFor the spiced puy lentils275g Puy lentils1 tbsp olive oil2 fat garlic cloves, finely chopped1 medium-hot red chilli, deseeded and finely chopped1/2 tsp ground cumin1 small red onion, finely chopped4 tbsp fresh chicken stockLemon juice, to taste3 tbsp chopped fresh corianderLow-fat natural bio yogurt, cayenne pepper
Preheat the oven to 220°C
Make the spiced lentils: Cook the lentils in a pan of simmering water for 20 minutes, or until tender.
For the cod (or hake!):
1. Once the lentils are ready, mix the olive oil for the fish with the curry powder.
2. Brush the oil and curry powder all over the cod and season with salt and pepper.
3. Heat an ovenproof frying pan over a medium-high heat.
4. Grease the pan with a little oil and add the cod, meaty-side down.
5. Fry for 2 minutes until light golden in colour.
6. Turn over and and immediately transfer the pan to the hot oven. Roast for 5 minutes.
Once the fish is in the oven, finish preparing the lentils:
1. Drain the lentils.
2. Heat the oil in a clean pan. Add the garlic, chilli and cumin.
3. Once sizzling, stir in the lentils, onion and stock, until warmed through.
4. Add lemon juice and seasoning to taste. Stir in the coriander.
To assemble:
Spoon lentils onto warmed plates and perch the cod on top of the mound to achieve an artistic effect. Garnish with coriander sprigs and a dollop of yoghurt.
Serve, with additional yogurt in a separate bowl, inviting your dinner guests to help themselves.
Number of Servings: 4
Recipe submitted by SparkPeople user LAFAGG.
Make the spiced lentils: Cook the lentils in a pan of simmering water for 20 minutes, or until tender.
For the cod (or hake!):
1. Once the lentils are ready, mix the olive oil for the fish with the curry powder.
2. Brush the oil and curry powder all over the cod and season with salt and pepper.
3. Heat an ovenproof frying pan over a medium-high heat.
4. Grease the pan with a little oil and add the cod, meaty-side down.
5. Fry for 2 minutes until light golden in colour.
6. Turn over and and immediately transfer the pan to the hot oven. Roast for 5 minutes.
Once the fish is in the oven, finish preparing the lentils:
1. Drain the lentils.
2. Heat the oil in a clean pan. Add the garlic, chilli and cumin.
3. Once sizzling, stir in the lentils, onion and stock, until warmed through.
4. Add lemon juice and seasoning to taste. Stir in the coriander.
To assemble:
Spoon lentils onto warmed plates and perch the cod on top of the mound to achieve an artistic effect. Garnish with coriander sprigs and a dollop of yoghurt.
Serve, with additional yogurt in a separate bowl, inviting your dinner guests to help themselves.
Number of Servings: 4
Recipe submitted by SparkPeople user LAFAGG.
Nutritional Info Amount Per Serving
- Calories: 432.9
- Total Fat: 15.9 g
- Cholesterol: 110.5 mg
- Sodium: 181.6 mg
- Total Carbs: 18.5 g
- Dietary Fiber: 6.2 g
- Protein: 52.9 g
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