By Victoria Dagnan
Fragrant Fish, Coconut, Tomato, and Lentils
7 steps
Prep:5minCook:20min
Quick, simple, and tasty! This vibrant dish packs plenty of protein and fibre. Great for a quick midweek meal. You can swap the fish for chicken or add leftover vegetables. The flavour will make this a regular dish on anyones menu planner!
Updated at: Thu, 17 Aug 2023 06:03:28 GMT
Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
8
Low
Nutrition per serving
Calories322 kcal (16%)
Total Fat9 g (13%)
Carbs26.7 g (10%)
Sugars3.6 g (4%)
Protein35.2 g (70%)
Sodium164.7 mg (8%)
Fiber4.6 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Heat the oil in a large flat bottomed pan.
Step 2
Fry the onion, garlic, chilli and ginger for 3 minutes. Add the red pepper flakes. Fry for a further one minute.
Step 3
Add the red lentils and cook for 3 minutes, stirring regularly.
Step 4
Add the coconut milk and stir well. Pour in the water, stir, and bring to the boil.
Step 5
Lower the heat to simmer for 15 minutes, stirring regularly. Add more water if looking dry.
Step 6
Place the fish portions on top and continue simmering for 5 minutes, flip the fish half way and stir gently.
Step 7
Divide into 4 bowls and serve with brown rice, vegetables, or salad.
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