Roasted Spiced Tilapia
with Tomatoes and Lentils
Nourishing, wholesome and packed with fresh, colourful ingredients, our twenty-minute tilapia is the perfect thing to enjoy on busy evenings. Rubbed with our special curry powder and ground cumin, and roasted until golden, tilapia’s delicate taste works perfectly with the bigger flavours in this dish. Served with tomatoey lentils, drizzled with chilli yoghurt, and topped with chopped coriander, this dish is a real weeknight treat.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Mild Curry Powder
(Contains Mustard)
4
Whiting Fillet
200
Cherry Plum Tomatoes
2
Ground Cumin
½
Red Chilli
½
Lemon
1
Lentils
75
Low Fat Natural Yoghurt
(Contains Milk)
1
Red Onion
1
Coriander
Nutritional information
Utensils
Instructions
a) Pop the tilapia on a foil lined baking tray and drizzle with oil. Season with salt and pepper. Sprinkle over half the curry powder and half the ground cumin. b) Use your hands to coat the fish in the spices .Roast on the top shelf of your oven for10-12mins. IMPORTANT:The fish is cooked when opaque in the centre. IMPORTANT: Remember to wash your hands and equipment a er handling raw fish.
a) Meanwhile, halve, peel and finely slice the red onion. Halve the red chilli lengthways, deseed and finely chop. b) Drain and rinse the lentils in a sieve. Chop the cherry tomatoes in half. c) Zest the lemon then chop into wedges. Roughly chop the coriander (stalks and all).
a) Heat a drizzle of oil in a large frying pan on medium heat. b) Add the onion and cook, stirring, until so , 3-4 mins. c) Meanwhile, pop the yoghurt in a small bowl and stir through a pinch of chilli. Set aside.
a) Stir the remaining curry powder and ground cumin into the onion along with a pinch of chilli and the lemon zest. Cook for 1 minute. b) Add a squeeze of lemon juice to the pan, then stir in the cherry tomatoes and lentils. Cook for another minute until piping hot, then season to taste with salt, pepper and more lemon juice if needed.
a) Remove the pan from the heat and stir through half the coriander.
a) Serve the lentils in bowls topped with the roasted fish and a drizzle of the chilli yoghurt. b) Finish with a scattering of the remaining coriander, a pinch more chilli if liked and the remaining lemon wedges for squeezing over.
