Crisp Tikka Fish With Crushed Minty Peas Recipe

This pan-fried, flacky pollock is flavoured with yogurt and atikka masala curry paste crumb. It is served with crushed, minty peas, a wedge of lemon and an extra dollop of yogurt.

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HealthyLow in saturated fatHigh protein1 of your 5 a day

Serves4
CourseMain meal
Prepare15 mins
Cook10 mins
Total time25 mins

Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.

Ingredients

600g frozen essential Waitrose Garden Peas
100g Essential White Floured Baps (or bread), roughly torn
3 tsp tikka masala paste
75g Essential Greek Style Yogurt, plus extra to serve
4 frozen Essential Alaskan Pollock Fillets, defrosted and patted dry
2 tbsp plain flour
1 tbsp Vegetable oil
¼ x 25g coriander or mint, leaves only, shredded
1 lemon, cut into wedges

Method

Put the peas into a pan with 4 tbsp water. Setover a high heat, cover and cook for 5 minutes,or until piping hot throughout. Meanwhile, ina processor, whizz the bread with 2 tsp tikkamasala paste to make even crumbs. Spreadover a plate. In a small bowl mix, together theyogurt and remaining 1 tsp tikka paste.
Dust each fish fillet with flour and coat inthe yogurt mixture, then the crumbs. Heat theoil in a nonstick frying pan and cook for 3-5minutes on each side, pressing the fish downoccasionally with a fish slice, until golden andcrisp on the outside and cooked through so thefish is opaque and flakes easily on the inside.
Add the mint and a squeeze of lemon juiceto the peas, mash to make a chunky purée,then season. Serve with the fish, a spoonful ofyogurt and more lemon wedges for squeezing.

Cook’s tip

Leftover tikka paste and Greek-style yogurt are a marinade waiting to happen. Search ‘tikka’ on the waitrose.com/recipes section for ideas using great value chicken thighs, cauliflower and more.

Nutritional

Typical values per serving when made using specific products in recipe

Energy	1,599kJ/ 380kcals
Fat	8.2g
Saturated Fat	1.4g
Carbohydrates	36g
Sugars	12g
Fibre	10g
Protein	35g
Salt	0.6g

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Crisp Tikka Fish With Crushed Minty Peas Recipe | Waitrose & Partners (2024)