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    Home » Recipes » Dinner » Fish

    Spicy Fish Plaki

    Published: May 23, 2014 · Updated: Sep 1, 2022 by Neil No Comments

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    Spicy fish plaki served with rice and peas.

    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 served on a plate with rice and peas.

    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!

    I make no secret that I love Fish Plaki and I love spicy food!

    Plaki is a Greek-style fish recipe baked in the oven with tomatoes, onions, and olive oil.

    My version is made with a spicy Indian Dahl topping of lentils and tomatoes.

    It's very tasty and has just the right amount of spiciness so as not to overpower the fish.

    Spicy fish plaki casserole dish just taken out of the oven. Assortment of vegetables in the background.

    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.

    Recently River Cobbler fillets were on sale in a local supermarket.

    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 firm white fish fillets like Colley, Pollock, Cod, Halibut or Haddock will also do.

    Two plates of fish plaki one in front of the other served with rice and peas.

    For This Fish Plaki Recipe You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Baking dish
    • Saucepans
    • Kitchen knives
    • Kitchen scale
    • Wooden spoon
    • Measuring spoons
    • Chopping board

    This is the basic baking dish I use. As you can see it's relatively inexpensive and its perfect for oven baked recipes.

    It's durable, resistant to breakage, dishwasher and freezer safe too!

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    Other Popular Fish Recipes You Might Also Like

    • Quick healthy fish cakes are really easy to make and delicious too. At only 128 calories each, this healthy fish cakes recipe makes 8 fishcakes packed full of flavour.
    • Grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping. 
    • Easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It’s packed full of protein and each tasty serving comes in at less than 400 calories!

    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. Click to Tweet

    Spicy Fish Plaki Recipe

    This excellent bakedGreek fish meal is made from cheap and healthy store cupboard ingredients.

    A recipe that certainly won't break the bank!

    I’d also love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    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!
    Print Recipe Save Recipe Saved Recipe!

    Spicy Fish Plaki Recipe

    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!
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Dinner
    Cuisine: Indian
    Servings: 2
    Calories: 262kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Pasta dish
    • Saucepans
    • Kitchen knives
    • Kitchen scale
    • Wooden spoon
    • Measuring spoons
    • Chopping board

    Ingredients

    • 400 g tin of chopped tomatoes
    • 35 g red split lentils
    • Low fat cooking spray
    • One small onion finely diced
    • 1 teaspoon green chilli paste (or 1 chopped green chilli)
    • Salt and pepper
    • 2 white fish fillets
    Metric - US Customary

    Instructions

    • Pre-heat the oven to 180C/350F
    • Lightly spray a suitable size casserole dish, which will fit the fish and the tinned tomatoes in, with the low fat cooking spray.
    • 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.
    • 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.
    • Season the tomato sauce / Dahl mixture to taste.
    • 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.
    • Bake in the oven for about 20 minutes, depending on the thickness of the fish fillets you have used, until the fish is cooked.
    • Serve with a little rice and green vegetables.

    Nutrition

    Calories: 262kcal | Carbohydrates: 23.2g | Protein: 29.7g | Fat: 6.7g | Saturated Fat: 1.1g | Cholesterol: 58mg | Sodium: 874.9mg | Fiber: 6.6g | Sugar: 7g | Vitamin A: 250IU | Vitamin C: 42.1mg | Calcium: 100mg | Iron: 3.1mg

    Nutrition Facts
    Spicy Fish Plaki
    Amount Per Serving
    Calories 262 Calories from Fat 60
    % Daily Value*
    Fat 6.7g10%
    Saturated Fat 1.1g7%
    Cholesterol 58mg19%
    Sodium 874.9mg38%
    Carbohydrates 23.2g8%
    Fiber 6.6g28%
    Sugar 7g8%
    Protein 29.7g59%
    Vitamin A 250IU5%
    Vitamin C 42.1mg51%
    Calcium 100mg10%
    Iron 3.1mg17%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Hello there! I’m Neil. Since 2014 Neil's Healthy Meals has been providing delicious quick healthy recipes and fabulous cheesecakes based on the 80/20 rule for eating. Helping you live a diet free lifestyle. One where you can still enjoy cake! Learn more here

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