Roasted Spiced Tilapia

Name: Roasted Spiced Tilapia with Tomatoes and Lentils
Total time: 20 min
Yield: 2
Cuisine: Fusion
Ingredients: 1 Mild Curry Powder; 4 Whiting Fillet; 200 Cherry Plum Tomatoes; 2 Ground Cumin; ½ Red Chilli; ½ Lemon; 1 Lentils; 75 Low Fat Natural Yoghurt; 1 Red Onion; 1 Coriander

with Tomatoes and Lentils

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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.

Allergens:

Mustard

•Milk

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.

Total20 minutes

Active 20 minutes

DifficultyMedium

Ingredients

serving amount

Mild Curry Powder

(Contains: Mustard)

Whiting Fillet

200

Cherry Plum Tomatoes

Ground Cumin

Red Chilli

Lemon

Lentils

Low Fat Natural Yoghurt

(Contains: Milk)

Red Onion

Coriander

Nutritional information

Energy (kcal)261 kcal

Energy (kJ)1092 kJ

Fat3 g

of which saturates1 g

Carbohydrate21 g

of which sugars11 g

Protein34 g

Salt1 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Baking Tray

•Chopping Board

•Grill Pan

•Bowl

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.