Credit: Recipe from How to grow your family: From pregnancy to new parents – one meal at a time by Adam Shaw (Nourish Books, Instagram’s @at_dads_table).

  at_dads_table

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Prep time: 10 minutes

Cook time: 20 minutes

* BATCH COOK ME!

*FAMILY FRIENDLY, just leave out the salt

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Ingredients:

• 2 tsp olive oil
• 1 shallot, diced
• 1 garlic clove, crushed
• 2 tsp ground turmeric
• 2 tsp ground coriander
• 2 tsp ground cumin
• 2 tsp mustard seeds
• 2 x 400g/14oz cans of green lentils, drained
• 1 x 400ml/14fl oz can of coconut milk
• 2–3 sweet potatoes, diced
• 2 large tomatoes, chopped
• A few coriander/cilantro sprigs, leaves chopped
• 2 monkfish tails
• Juice of 1 lemon
• A knob of butter (or a plant-based alternative)
• Salt

Directions:

1. Heat a teaspoon of the oil in a pan over a medium heat. Add the shallot along with a pinch of salt and cook for 3 mins. Add the garlic along with a teaspoon each of the turmeric, ground coriander, cumin and mustard seeds. Cook for a further minute.
2. Add the lentils to the pan, then mix in the coconut milk. Add the sweet potato and tomatoes and cook for 20 mins. Towards the end of cooking, stir in the fresh coriander/cilantro.
3. Meanwhile, mix the remaining spices together, then rub into the monkfish tails. Squeeze over the lemon juice. Heat the remaining teaspoon of the oil in a separate pan and cook the monkfish for 6–7 mins. Turn the fish over, add the butter and cook for a further 3 mins. Remove from the heat and leave to rest for 2–3 mins.
4. Spoon the daal into a shallow bowl, then cut each monkfish tail in half and place on top, drizzling any juices from the pan over the fish before serving.

MIX IT UP:

* Swap the monkfish for either cod, haddock or seabass (roast the cod or haddock for 10 mins in the oven; but pan-fry the seabass for 4–5 mins).

* For a vegan option, rub the marinade into a cauliflower steak and roast in the oven for 20 mins.

Discover more healthy and delicious recipes here.