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Roasted Spiced Coley

Roasted Spiced Coley

Roasted Spiced Coley

with Spicy Lentils

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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!

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