Spicy Fish Plaki

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

This spicy fish plaki dish is a great way to make sure that you get your recommended portions of fish per week.

A brilliant Friday night end of the week quick healthy meal, it goes down well with a cold glass of Pinot Grigot!

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

I love Fish Plaki and I love spicy food!

So I thought, why not make a kind of spicy Indian Dahl fish topping with lentils and tomatoes and see how it turns out.

It turned out very tasty and have just the right amount of spiciness so as not to overpower the fish.

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

This recipe is ready in just 30 minutes with the minimum of fuss and cooking and it gives 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.

Of course it doesn’t have to be River Cobbler fillets you specifically use, any kind of cheap white fish fillets like Colley or Pollock will also do.

This excellent meal is made from cheap and healthy store cupboard ingredients. A recipe that certainly won’t break the bank!

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Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!
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Spicy Fish Plaki
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked all in just 30 minutes!

Course: Dinner
Servings: 2
Calories: 262 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 400 g tin of chopped tomatoes
  • 35 g red split lentils
  • Low fat cooking spray
  • One small onion finely diced
  • 1 tsp green chilli paste (or 1 chopped green chilli)
  • Salt and pepper
  • 2 white fish fillets
Instructions
  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 in the oven 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.

Nutrition Facts
Spicy Fish Plaki
Amount Per Serving
Calories 262 Calories from Fat 60
% Daily Value*
Total Fat 6.7g 10%
Saturated Fat 1.1g 6%
Cholesterol 58mg 19%
Sodium 874.9mg 36%
Total Carbohydrates 23.2g 8%
Dietary Fiber 6.6g 26%
Sugars 7g
Protein 29.7g 59%
Vitamin A 5%
Vitamin C 51%
Calcium 10%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.

Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

If you enjoyed this dish and are looking for more budget low cost fish recipes then check out :-

Easy Fish Pie

and

Tuna Macaroni Bake

Thanks for dropping in and I’d love to hear your thoughts and comments regarding this spicy fish plaki below! 🙂

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Spicy fish plaki is a low cost quick healthy meal where white fish fillets are covered with a spicy Indian Dahl fish topping made from lentils and tomatoes and then baked. All in just 30 minutes!

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