Pan-fried cobbler with red lentil and spinach dahl recipe

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  • Serves 4
  • 35 mins
  • 395 calories / serving
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This light and delicate fish is complemented with spicy lentil dahl. You can substitute the cobbler with any round fish, such as salmon, trout or sardines. 

Heat 1 tbsp of the oil in a pan. Cook the onion for 5 minutes, then stir in the garlic and chilli and cook for 1 minute more. Add the mustard and cumin seeds and 1 tsp garam masala; cook for a further 2 minutes.

Stir in the lentils, tomatoes and stock and bring to the boil. Reduce the heat and simmer, covered, for 20 minutes. Meanwhile, rub the remaining oil and garam masala over the fillets. Heat a large pan and fry the fish, over low-medium heat, for 3-4 minutes each side, or until cooked through.

Stir the spinach and coriander through the lentils, until just starting to wilt. Season well.

Divide the lentil mixture between 4 plates and top each with a piece of fish. Garnish with a few coriander sprigs and serve with naan on the side, if you like.

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  • Ingredients

  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 green chilli, deseeded and finely chopped
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 2 tsp garam masala
  • 200g (7oz) red lentils
  • 1 x 400g tin chopped tomatoes
  • 600ml (1pt) low-salt vegetable stock
  • 4 river cobbler fillets
  • 1 x 240g pack baby spinach
  • handful fresh coriander, chopped, plus a few extra sprigs to serve
  • naan to serve, optional
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  • Energy 1650kj 395kcal 20%
  • Fat 10.1g 14%
  • Saturates 2.5g 13%
  • Sugars 7.4g 8%
  • Salt 1.7g 28%

of the reference intake
Carbohydrate 38.2g Protein 39.8g Fibre 9.1g

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