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Roasted Spiced Whiting

Roasted Spiced Whiting

with Lentils
Recipe Development Team
Recipe Development TeamUpdated on November 03, 2025
Get 50% off your first box & free Salt & Pepper Mills on the 3rd box!
Get 50% off your first box & free Salt & Pepper Mills on the 3rd box!
Calories
: 
173 kcal
Protein
: 
12.7g protein
Total
: 
20 minutes
Difficulty
: 
Medium
Allergens:
  • Mustard
  • Milk
  • Barley
  • Cereals containing gluten
  • Kamut (wheat)
  • Khorasan (wheat)
  • Oats
  • Rye
  • Spelt (wheat)
  • Wheat
  • May contain traces of allergens
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

1 pot(s)

Mild Curry Powder

(Contains: Mustard)

4 unit(s)

Whiting Fillet

2 tbsp

Ground Cumin

½ unit(s)

Lemon

1 sachet(s)

Vegetable Stock Powder

1 carton(s)

Lentils

(May contain traces of: Barley, Cereals containing gluten, Kamut (wheat), Khorasan (wheat), Oats, Rye, Spelt (wheat), Wheat)

75 grams

Low Fat Natural Yoghurt

(Contains: Milk)

1 unit(s)

Red Onion

1 bunch(es)

Coriander

125 grams

Premium Tomato Mix

Not included in your delivery

5000 milliliter(s)

Water for the Lentils

Energy (kJ)722 kJ
Energy (kcal)173 kcal
Fat1.7 g
of which saturates0.6 g
Carbohydrate26.4 g
of which sugars8.9 g
Dietary Fibre8.5 g
Protein12.7 g
Salt1.4 g
Potassium227.6 mg
Calcium22.9 mg
Iron0.3 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Instructions

1

Preheat your oven to 200 degrees.

Pop the whiting (skin-side up!) 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. Use your hands to coat the fish in the spices. Bake on the top shelf of your oven for 10-12 mins.

IMPORTANT: The fish is cooked when opaque in the centre.

IMPORTANT: Remember to wash your hands after handling raw fish.

2

Meanwhile, halve, peel and finely slice the red onion.

Halve the red chilli lengthways, deseed and finely chop.

Drain and rinse the lentils in a sieve.

Chop the tomatoes in half.

Zest the lemon then chop into wedges.

Roughly chop the coriander (stalks and all).

3

Heat a drizzle of oil in a large frying pan on medium heat.

Add the onion and cook, stirring, until soft, 3-4 mins.

Meanwhile, pop the yoghurt in a bowl and stir through a pinch of chilli. Set aside.

4

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.

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.

5

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

6

Serve the lentils in bowls topped with the roasted fish and a drizzle of the chilli yoghurt.

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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