I have a slight obsession with lentils. I think they add the most amazing and unique flavour to a dish and always do a great job of filling you up. This week I decided to put together a new curry which could be adapted for a vegetarian or be made with fish or chicken. The recipe below therefore will tell you how to make the curry sauce itself which can be served with potatoes, chicken or fish (or anything else you fancy!). I served it with seabass for dinner and it was delicious so I’ve include the points and method for that below too.
I had the curry sauce on its own with the fish and accompanied it with a Be Good to Yourself Naan Bread (3sp) but you could also serve this with rice (my hubbie had his with 60g wholegrain basmati rice for another 6sp). Either way, be sure to add the extra points.
Because this serves 4, the hubbie and I also had this for lunch the next day at work and instead of fish, I added 100g of roasted chicken, shredded before I warmed it up. Perfection!
If you like your curries hot, use a nice hot chilli such as a scotch bonnet. If not and you like a medium heat, go for a regular red chilli. If you are more of a mellow fellow, omit the chilli and just use the chilli flakes.
The ingredients list here might look long but I assure you, the majority of it will already be found in our store cupboard (especially if you’ve made some of my other recipes!!).
Coconut Lentil Curry with Seabass
Serves 4 = 3sp per serving (without rice) (Flex)
For the curry
1 tbsp each cumin and coriander seeds
4 cloves of garlic, peeled and finely chopped
1 inch piece of ginger, peeled and grated
1 large onion, peeled and finely chopped
1 red chilli, finely chopped
1 tbsp curry powder (roasted curry powder if you have it, if not normal is fine)
1 tsp each turmeric, cayenne pepper and salt
½ tsp each cinnamon and crushed chillies
1 x 400g tin of chopped tomatoes
200g dried red lentils
1 vegetable stock cube made up with 1 litre of boiling water
½ tin light coconut milk
Large bunch of coriander, roughly chopped
Large bag of spinach, roughly chopped
For the fish
4 x 90g seabass fillets (with skin), raw
½ tsp turmeric
1 ½ tsp lightest lurpack
1 tbsp finely chopped coriander
1 garlic cloves, peeled and crushed
Take a large sauce pan, pop on the heat and dry toast the cumin and coriander seeds for a minute or two until you can smell the gorgeous aromas coming off them. Pop in a pestle and mortal and grind to a powder. Leave to one side.
Spray the now empty pan with 1kal, add the onions, garlic, ginger and chilli and fry for 5-6 minutes until the onions are soft (add a little water if the pan gets too dry). Next add the crushed cumin and coriander seeds, curry powder, turmeric, cayenne pepper, salt, cinnamon and crushed chillies. Fry for another minutes and then add the tomatoes, lentils and vegetable stock.
Bring to the boil and then reduce to a simmer. Simmer for 40 minutes (or until the lentils are cooked and nice and soft), stirring throughout (otherwise the lentils tend to stick). Add a splash of water if required to stop the sauce drying out. Once reduced and thickened a little, add the coconut milk and spinach and keep simmering until the spinach is wilted. Season to taste and then keep the sauce warm whilst you cook the fish.
For the fish, take a small bowl and mix together the butter, turmeric, garlic and coriander until well combined and soft. Rub over the flesh side of your fish fillets (not on the skin side). Season the fish with salt and pepper.
Take a large frying pan, spray with 1kal and bring to a medium heat. Add the fish to the pan, skin side down and fry for 4-5 minutes. Turn over and cook for another few minutes (until cooked through or to your liking). This should give you a nice crispy skin and lovely tender fish flesh.
To finish the curry, add the juice of 1/2 the lemon and the coriander. Stir.
Then take a bowl, add the rice if you are having it and add the curry sauce on top. Finish by topping with the fillet of fish and serve with a small slice of lemon.