Coconut pollock with dahl

Coconut pollock with dahl

  • serves 3
  • A little effort

Pollock makes a great more sustainable alternative to cod and it really works in this easy Southern Indian style coconut curry. The dahl can also be eaten on its own for a spicy vegetarian main.

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Ingredients

  • dessicated coconut 6 tbsp
  • ground turmeric a good pinch
  • firm, skinless pollock fillets 3
  • gram or chickpea flour 6 tbsp
  • egg 1, beaten
  • sunflower oil 2-3 tbsp

dahl

  • onion 1, chopped
  • ginger grated, to make 1 tbsp
  • sunflower oil 1 tbsp
  • ground cumin, coriander, nigella seeds and medium curry powder 2 tsp each
  • brown sugar 2 tsp
  • black or puy lentils 85g
  • chana dahl (dried split chickpeas) 85g
  • half fat coconut milk 400g tin
  • plum tomatoes 2, diced
  • lemons 2, to serve
  • pomegranate seeds 2 tbsp
  • mango chutney, yoghurt and naan bread, to serve

Method

  • Step 1

    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

    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

    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

    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

    step 5

    Divide the dahl 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.

Nutritional Information

  • Kcals 746
  • Fat 33.1g
  • Saturates 16.2g
  • Carbs 57.5g
  • Fibre 10.9g
  • Protein 48.9g
  • Salt 0.7g
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