Coconut pollock with dhal
Pollock makes a great more sustainable alternative to cod and it really works in this easy Southern Indian style coconut curry. The dhal can also be eaten on its own for a spicy vegetarian main
- 6 tbsp dessicated coconut
- a good pinch ground turmeric
- 3 firm, skinless pollock fillets
- 6 tbsp gram or chickpea flour
- 1 eggbeaten
- 2-3 tbsp sunflower oil
DHAL
- 1 onionchopped
- grated gingerto make 1 tbsp
- 1 tbsp sunflower oil
- 2 tsp each ground cumin, coriander, nigella seeds and medium curry powder
- 2 tsp brown sugar
- 85g black or puy lentils
- 85g chana dhal (dried split chickpeas)
- 400g tin half fat coconut milk
- 2 plum tomatoesdiced
- 2 lemonsto serve
- 2 tbsp pomegranate seeds
- to serve mango chutney, yoghurt and naan bread
Nutrition: per serving
- kcal746
- fat33.1g
- saturates16.2g
- carbs57.5g
- fibre10.9g
- protein48.9g
- salt0.7g
Method
step 1
Heat the oil in a heavy-based saucepan and gently fry the onion and ginger until really soft. Stir in the spices and sugar for a minute, then follow with all the lentils, the coconut milk and 2 tins of water. Simmer gently, stirring occasionally, until the lentils are almost tender and creamy, about 40 minutes. If they start to get too dry, just add more water.
step 2
Stir in half the diced tomatoes, followed by enough salt and lemon juice to taste – it will need a fair amount of salt. Carry on cooking for 5-10 minutes until the lentils are very soft and the tomatoes are breaking down. Keep warm.
step 3
Mix the coconut with the turmeric, to colour, and a pinch of salt, Put onto plate, then put the flour on another and the beaten egg on a third. Dip the fish fillets in the flour, shake off the excess, then coat in egg, then the coconut mix.
step 4
Heat the oil for the fish in a frying pan until hot, then fry the fish for 3-4 minutes on each side until golden and cooked through.
step 5
Divide the dhal between plates or shallow bowls and scatter with the remaining diced tomatoes and the pomegranate seeds. Add a crispy pollock fillet to each. Serve with mango chutney, yoghurt, naan bread and lemon wedges, if you like.
