Spicy Fish Plaki

Spicy fish plaki is a spicy Indian Dahl fish topping made from lentils and tomatoes helping you get towards the recommended number of fish portions you need per week.

Spicy fish plaki is a spicy Indian Dahl fish topping made from lentils and tomatoes helping you get towards the recommended number of fish portions you need per week.

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.

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.

Spicy fish plaki is a spicy Indian Dahl fish topping made from lentils and tomatoes helping you get towards the recommended number of fish portions you need per week.
Print
Spicy Fish Plaki
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Spicy fish plaki is a spicy Indian Dahl fish topping made from lentils and tomatoes helping you get towards the recommended number of fish portions you need per week.

Course: Dinner
Servings: 2
Calories: 166 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 (2 g)
Calories 166 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Polyunsaturated Fat 1g
Cholesterol 49mg 16%
Sodium 126mg 5%
Total Carbohydrates 13g 4%
Dietary Fiber 3g 12%
Sugars 6g
Protein 24g 48%
* Percent Daily Values are based on a 2000 calorie diet.

I’d love to hear your thoughts and comments regarding this spicy fish plaki! 🙂

In order not to miss future updates and new recipes, make sure you’re subscribed to neilshealthymeals by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

*I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

Speak Your Mind

*

CommentLuv badge