Spicy Fish Plaki
I love Fish Plaki, and I love spiced things. So I thought, why not make a kind of spicy Indian Dahl fish topping with lentils and tomatoes and see how it turns out. Et viola! It turned out very tasty and just the right amount of spiciness so as not to overpower the fish.
Ready in 30 minutes with the minimum of fuss and cooking and giving you at least 1 of the 2 recommended fish portions you should have per week.
River Cobbler fillets were only £2.50 for 2 in a local supermarket and in going with one of the themes of my blog, to make and show low cost healthy and nutritious food I bought them with this recipe in mind.
Spicy Fish Plaki
400g tin of chopped tomatoes*
35g red split lentils
Low fat cooking spray
One small onion finely diced
1 tsp. green chilli paste (or chopped green chillies)
Salt and pepper
2 white fish fillets
* I had half a tin of tomatoes and half a carton of passata and it worked out just fine too.
1) Pre-heat the oven to 180C/350F
2) Lightly spray a suitable size casserole dish, which will fit the fish and the tinned tomatoes in, with the low fat cooking spray.
3) Spray a small saucepan a couple of times with the low fat cooking spray, heat the saucepan on high for a minute or so then reduce the heat and sauté the onion. Once softened add the green chilli paste and stir for about a minute.
4) Add the tinned tomatoes and then the lentils and stir the mixture. Once the mixture is bubbling turn the mixture down and simmer for 4 – 5 minutes stirring well.
5) Season the tomato sauce / Dahl mixture to taste.
6) Lay the fish fillets side by side in the casserole dish spray them lightly with the low fat cooking spray and top evenly with the sauce / Dahl mixture.
7) Bake for about 20 minutes, depending on the thickness of the fish fillets you have used, until the fish is cooked.
8) Serve with a little rice and green vegetables.
Nutritional Info per serving(excluding rice and vegetables):
Calories – 166
Carbs – 13g
Protein – 24g
Fat – 2g