Name: One-pan lentil dhal with curried fish & crispy skin
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 2
Cuisine: Indian
Ingredients: 2 onions chopped; 1 tbsp grated ginger; 1 tbsp sunflower oil plus a splash; 2 tbsp mild curry powder plus 1/2 tsp; 1 tsp brown mustard seeds; 1 ½ tsp onion or nigella seeds; 85g red lentils; 85g split peas or chana dhal lentils; 1 ¼ tsp ground turmeric; 400g can coconut milk; 3 tbsp natural yogurt plus extra for serving; 2 firm white fish fillets with skin - we used sustainably sourced cod; 2 plum tomatoes diced; juice 1 lime plus 1 cut into wedges, to serve; handful coriander leaves; 2 tbsp crispy onions from a tub; warm naan to serve; mango chutney to serve

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One-pan lentil dhal with curried fish & crispy skin

One-pan lentil dhal with curried fish & crispy skin

Sarah Cook

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Serves 2

Easy

Prep: 20 mins

Cook: 1 hr

plus marinating

A star rating of 4.7 out of 5.16 ratingsRate

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For an easy curry night dish, try this one-pot baked dhal - packed with Indian flavours and topped with white fish fillets

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Ingredients

Nutrition

Units:

MetricUS

2 onions

chopped
1 tbsp grated ginger
1 tbsp sunflower oil

plus a splash
2 tbsp mild curry powder

plus 1/2 tsp
1 tsp brown mustard seeds
1 ½ tsp onion or nigella seeds
85g red lentils
85g split peas or chana dhal lentils
1 ¼ tsp ground turmeric
400g can coconut milk
3 tbsp natural yogurt

plus extra for serving
2 firm white fish

fillets with skin - we used sustainably sourced cod
2 plum tomatoes

diced
juice 1 lime

plus 1 cut into wedges, to serve
handful coriander

leaves
2 tbsp crispy onions

from a tub
warm naan

to serve
mango chutney

to serve

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Nutrition: per serving

kcal1013
fat51g
saturates33g
carbs75g
sugars19g
fibre14g
protein57g
salt3.1g

Method

step 1

Heat oven to 200C/180C fan/gas 6. Mix the onions, ginger, oil, 2 tbsp curry powder, the mustard seeds and 1 tsp of the onion or nigella seeds with 5 tbsp water in a baking dish roughly 25 x 18cm. Roast in the oven for 10-15 mins until the onions are softened.
step 2

Stir in the lentils, split peas or chana dhal lentils, 1 tsp of the turmeric, the coconut milk and half a can of water, and return to the oven for 30 mins. Meanwhile, mix together the remaining turmeric, onion seeds and curry powder and the yogurt. Carefully slice the skin off the fish fillets and place on kitchen paper to dry, then rub the yogurt all over the fish fillets and leave to marinate in the fridge while you cook the lentils.
step 3

Give the dhal a good stir, mix in the tomatoes and juice from 1 lime, plus 1 tsp salt. Sit the fish fillets on top with a sprinkling of extra seasoning. Return to the oven and cook for a further 15 mins until the fish is done. Remove the dish from the oven and turn on the grill. Place the fish skin on a baking tray, sprinkle with some salt and grill, turning, until crispy. Snap into pieces and scatter over the fish with some coriander and the crispy onions. Serve with more yogurt, lime wedges, naan bread and mango chutney.

Recipe from Good Food magazine, October 2014

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A star rating of 4.7 out of 5.16 ratings

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