Skip to main content

Roasted Spiced Coley

Roasted Spiced Coley

Roasted Spiced Coley

with Spicy Lentils

Get 50% off 1st box + free snacks for life!

Looking for a tasty midweek dinner option? Try cooking up our Roasted Coley with Lentils in just 20 minutes for a balanced and tasty meal.

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

1

Mild Curry Powder

(Contains: Mustard)

2

Coley Fillet

2

Ground Cumin

½

Red Chilli

½

Lemon

1

Lentils

75

Low Fat Natural Yoghurt

(Contains: Milk)

1

Red Onion

1

Coriander

125

Premium Tomato Mix

Nutritional information

Energy (kcal)206 kcal

Energy (kJ)862 kJ

Fat2 g

of which saturates1 g

Carbohydrate19 g

of which sugars10 g

Protein25 g

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

Utensils

•Bowl

Instructions

Cook the Fish

1

a) Pop the coley on foil-lined baking tray and drizzle with oil. Season with salt and pepper. b) Sprinkle over half the curry powder and half the ground cumin. Use your hands to coat the fish in the spices. c) Roast on the top shelf of your oven for 10-12 mins. iIMPORTANT: The fish is cooked when opaque in the centre. Remember to wash your hands and equipment after handling raw fish.

2

a) Meanwhile, halve, peel and finely slice the red onion. b) Halve the red chilli lengthways, deseed and finely chop. c) Drain and rinse the lentils in a sieve. Chop the tomatoes in half. d) Zest the lemon then chop into wedges. Roughly chop the coriander (stalks and all).

Cook the Onion

3

a) Heat a drizzle of oil in a large frying pan on medium heat. b) Add the onion and cook, stirring, until soft, 3-4 mins. c) Meanwhile, pop the yoghurt in a small bowl and stir through a pinch of chilli. Set aside.

Cook the Lentils

4

a) Stir the remaining curry powder and ground cumin into the onion along with a pinch of chilli and the lemon zest. b) Cook for 1 minute. Add a squeeze of lemon juice to the pan, then stir in the tomatoes and lentils. Cook for another minute until piping hot, then season to taste with salt, pepper and more lemon juice if needed.

Serve

5

a) Remove the pan from the heat and stir through half the coriander.

Serve

6

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. ENJOY!

Meal right image

Explore Similar Recipes

Meal left image

Meal right image

Explore Our Meal Kits

Meal Boxes for 1 Person

Vegetarian Meal Delivery

Calorie Smart Meal Delivery

Family Food Boxes

Meal left image

More delicious recipes with similar ingredients

Pan-Seared Salmon and Warm Tomato Salsa

with Rosemary Potatoes and Pesto Baby Leaf Salad

Jerk Spiced Turkey

with Lime and Coconut Brown Rice

Crispy Sea Bream and Asian Style Pesto

with Roasted Sesame Sweet Potatoes and Stir-Fried Veg

Creamy Spiced Lentil and Chicken Curry

with Sweet Potato and Spinach

Crispy Sea Bass and Lime Coriander Rice

with Sticky Asian Style Sauce and Mangetout

Indonesian Style Chicken Breast and Veg Curry

with Rice and Coconut, Chilli and Lime Sambal

Coconut and Chicken Breast Lentil Soup

with Baby Spinach and Buttery Naans

Chinese Five Spice Duck

with Honey-Soy Rice and Pickled Radishes

Sweet Potato and Parsnip Gratin

with Cavolo Nero

Dukkah Crusted Cod

with Spiced Veggies and Roasted Garlic Mayo

Korma Baked Basa and Chips

with Garlic Butter Peas and Mango Chutney

Indian Spiced Sheperd's Pie

with Garlicky Cabbage

Roast Lamb and Mulled Wine Spices

with Garlicky Swede & Cabbage Gratin, Roasties & Rosemary and Balsamic Gravy

Parisienne Spiced Chicken

with Mustard Lentils and Roasted Carrots

Creamy Lemon Chicken Breast Linguine

with Sugar Snap Peas

Zahtar Chicken

With Charred Pepper and Courgette Bulgur

Zahtar Crusted Lamb Loin

with Aubergine Puree, Roast Potatoes, Garlicky Chard and Lemon Chive Dressing

Mustard Seed Green Bean Salad

with Roasted Sweet Potato

Herby Burgers and Streaky Bacon

with Wedges and Chimichurri Tomato Salad

Protein-Packed Chorizo, Quinoa and Almond Jumble

Highest-rated dinner recipes

Surf and Turf: Fillet Steak and King Prawns

with Asparagus, Wedges and Lemon Garlic Butter

King Prawn Risotto

With Tender Asparagus Spears and Dukkah Spice

Seared Duck Breast in Balsamic Gastrique Sauce

with Rosemary Roast Potatoes and Garlic Cavolo Nero

Prawn and Serrano Linguine

Coconut Dal with Roasted Butternut Squash,

Onion Textures and Warm Flatbreads

Tempting Tiger Prawn Risotto

With Tender Asparagus Spears and Dukkah Spice

Pan-Fried Venison Steaks

with Rosemary Potatoes and Creamy Mustard Sauce

Penne Beef Ragu Alforno

with Cucumber and Tomato Salad

BBQ Pulled Chicken Loaded Cheesy Fries

with Fresh Avocado, Coriander and Chilli Salsa

Roasted Duck Breast and Redcurrant Jus

with Rosemary Roasties, Tenderstem® Broccoli, Cavolo Nero and Carrots

Creamy Fish Curry

with Sweet Potato and Cheat's Chapatis

Truffled Chicken, Bacon and Mushroom Pie

with Honey Butter Glazed Chantenay Carrots

Ultimate Creamy Coronation Chicken

with Garlic Butter Rice and Green Beans

Venison Steak and Creamy Mustard Sauce

with Rosemary Potatoes, Tenderstem® Broccoli and Roasted Pear Salad

Chilli ‘n’ Cheese Topped Smoky Sausage

with Bacon Jam, Fries & Slaw

Presto Bacon Pesto Pasta

with Peas, Tenderstem® and Italian Style Cheese

Speedy Rosemary Lamb and Mushroom Rigatoni

with Creamy Tomato Sauce, Rocket and Cheese

Rosemary Scented Lamb Loin

with Blue Cheese, Leek and Potato Gratin

Creamy Linguine

with Prawns and Serrano Ham

Cajun Spiced Bass

with Sweet Potato & Cavolo Mash with a Chive Dressing

This week's must-try HelloFresh recipes

Buffalo Style Fried Chicken Burger

with Fries, Corn on the Cob and Blue Cheese & Pear Slaw

Ultimate Chicken and Bacon Linguine Alfredo

with Pesto Caprese Style Salad and Parmigiano Reggiano

Ultimate Parmigiano Crumbed Chicken Schnitzel

with Mustard Cream Sauce and Bacon & Truffle Crispy Potato Slices

Ultimate Matar Saag Paneer and Garlic Naan

with Ginger Rice, Coriander and Flaked Almonds

Chicken in Creamy Peppercorn Sauce

with Mash, Roasted Carrots and Tenderstem®

Honey Roasted Chicken and Beetroot Salad

with Potatoes and Greek Style Cheese

Peri Peri Spiced Chicken Thigh Traybake

with Roast Potatoes and Tomato & Baby Leaf Salad

Oven-Baked Truffle and Double Mushroom Risotto

with Roasted Garlic and Rocket

Italian Style Sausages and Pesto Roasted Veg

with Balsamic Dressed Rocket Salad

Pork Polpette in Rich Tomato Sauce

with Rigatoni, Peas, Spinach and Cheese

Cosy Butternut Squash Mac and Cheese

with Rocket and a Crispy Sage Crumb

Monkfish in Béarnaise Inspired Butter Sauce

with Cheesy Bacon Hasselback Potatoes, Samphire, Asparagus and Peas

Rosemary and Walnut Crusted Lamb Steak

with Buttery Mash, Roasted Carrots and Creamed Spinach

Spaghetti and Veggie Rich Lentil Ragu

with Pesto, Garlic Ciabatta and Rocket

One Pan Hoisin Lamb Udon Stir-Fry

with Young Pea Pods, Mushrooms, Bell Pepper and Lime

Falafels in Harissa Sauce

with Sweet Potato, Bulgur Wheat and Yoghurt

Creamy Parma Ham & Parmigiano Filled Pasta

with Pesto, Peas and Courgette

Super Quick Tex-Mex Style Pork Tacos

with Bell Pepper, Baby Leaves and Soured Cream

Speedy Thai Style Beef Stir-Fry and Jasmine Rice

with Baby Corn, Young Pea Pods and Sesame Seeds

One Pan Sesame-Ginger Miso Pork Udon

with Mushrooms and Young Pea Pods