Pan-fried cobbler with red lentil and spinach dhal

Pan-fried cobbler with red lentil and spinach dhal recipe

9 ratings

This light and delicate fish is complemented with spicy lentil dhal. You can substitute the cobbler with any round fish, such as salmon, trout or sardines. See method

  • Serves 4
  • 35 mins
  • 395 calories / serving

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 red lentils
  • 400g tin chopped tomatoes
  • 600ml (1pt) low-salt vegetable stock
  • 4 river cobbler fillets
  • 240g pack baby spinach
  • handful fresh coriander, chopped, plus a few extra sprigs to serve
  • naan to serve, optional

Each serving contains

  • Energy

    1650kj
    395kcal
    20%
  • Fat

    10g 14%
  • Saturates

    3g 13%
  • Sugars

    7g 8%
  • Salt

    1.7g 28%

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

Method

  1. 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.
  2. 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.
  3. Stir the spinach and coriander through the lentils, until just starting to wilt. Season well.
  4. 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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