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!
Servings 2
Calories 262kcal
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
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