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Baked Cod with Spiced Lentils

Ingredients (serves 4)

Spray olive oil
2 tsp curry powder
4 x 200g pieces thick cod fillet
For the spiced lentils
275g dried brown lentils
1 tbsp olive oil
2 garlic cloves, crushed
1 red chilli, deseeded and chopped
1/2 tsp ground cumin
1 onion, finely chopped
4 tbsp fresh chicken stock
Lemon juice, to taste
3 tbsp chopped fresh coriander
¼ cup Low-fat natural Greek yoghurt
Salt & pepper


  1. Preheat oven to 220°C.
  2. In a medium pot, cook the lentils in a pan of simmering water for 20 minutes until tender. Drain once cooked.
  3. Meanwhile, spray the fish fillets with a light spray of olive oil. Sprinkle each fillet evenly with curry powder and a dash of salt and pepper.
  4. Place the fish onto a non-stick, oven-proof pan. Over medium heat, cook the cod for 2 minutes until browned, then turn over. Transfer the pan to the oven and bake for 5 minutes.
  5. Heat a non-stick pan over medium heat. Add the olive oil, garlic, chilli, cumin, lentils, and onion. Cook until the onion turns translucent (a few minutes). Then add stock, lemon, and coriander, and cook until warmed through. Season with salt and pepper to taste.
  6. Serve a cod fillet atop of a mound of lentil mixture with a dollop of yoghurt.

Nutritional Guide (serves 4)
Energy (cal) 370cal
Protein 53.5g
Fat 6.3g
Saturated Fat 1g
Carbohydrate 20.7g
Sugar 3.1g
Sodium 233mg
Fibre 7g


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