Lunch & dinner
Tandoori fish with masoor daal and roti
- Lunch & dinner
- South Asian
- 30 min hands-on
- Halal
Ingredients
One standard portion
- 70g white fish (cod, basa or tilapia)
- 3 wholemeal rotis
- 15g rapeseed oil (3 tsp)
- 30g red lentils (dry weight)
- 30g Greek yoghurt for the marinade
- 30g onion
Season as the method describes. Spices, salt, lemon and water aren’t weighed or counted below.
Per portion
- Calories
- 653kcal
- Protein
- 37g
- Carbs
- 80g
- Fat
- 21g
Added up from each ingredient’s typical values per 100g. A standard portion is this meal’s share of a 2,000 kcal day.
Method
Marinate the fish in yoghurt, tandoori masala and lemon for ten minutes.
Bake at 220°C for twelve minutes while the lentils simmer with turmeric.
Temper the daal with the oil, cumin and garlic; serve with roti.
In a plan
This is one of the dishes our plans cook from, and plans serve it for lunch or dinner, or as the iftar meal in Ramadan. There, the white fish (cod, basa or tilapia), wholemeal roti and rapeseed oil are weighed out to your own numbers; everything else stays as written.
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General guidance, not medical advice. Please check with your doctor if you have a medical condition, are pregnant, or are new to exercise. Check every ingredient against your own allergies.