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Coconut pollock with dhal
Published: January 13, 2015 at 10:15 AM
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Serves 3
Easy
Total time: 1 hr
0 reviews
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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
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Try this coconut pollock with dhal then check out our coconut dhal with crispy paneer, tarka dhal, lentil curry and sweet potato and lentil curry. For more inspiration, see our collection of dhal recipes.
Ingredients
Nutrition
-
6 tbsp dessicated coconut
-
a good pinch ground turmeric
-
3 firm, skinless pollock fillets
-
6 tbsp gram or chickpea flour
-
1 egg
beaten
-
2-3 tbsp sunflower oil
DHAL
-
1 onion
chopped
-
grated ginger
to make 1 tbsp
-
1 tbsp sunflower oil
-
2 tsp each ground cumin, coriander, nigella seeds and medium curry powder
-
2 tsp brown sugar
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85g black or puy lentils
-
85g chana dhal (dried split chickpeas)
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400g tin half fat coconut milk
-
2 plum tomatoes
diced
-
2 lemons
to 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
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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.
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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.
Check out our best fish recipes...
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