Ingredients

The following ingredients have 2 Servings
  • 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

Instruction

  • 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.