One-Pan Anti-Inflammatory Lentil & Fish Curry

Ingredients

• 150 g Red lentils (Soaked 10-15 minutes)
• 2 medium Fresh tomatoes (Roughly chopped)
• 1 thumb-sized piece (~20g) Fresh ginger (Peeled)
• 3 cloves Garlic cloves (Peeled)
• 2 tsp Red chili (fresh or powder) (Adjust to taste)
• 1 medium Onion (Roughly chopped)
• 2 tsp Desiccated coconut
• 1 tsp Salt (To taste)
• 0.5 tsp Black pepper (To taste)
• 1 tbsp Coconut oil (Or neutral oil)
• 1 tsp Mustard seeds
• 1 tsp Cumin seeds
• 1 tsp Turmeric powder
• 1 whole Star anise
• 300 ml Water
• 400 ml Coconut milk (1 can)
• 1 cube Vegetable stock (Or 1 tsp powder)
• 350 g White fish (monkfish, cod, pollock) (Cut into chunks)
• 100 g Green beans (Roughly chopped)
• 100 g Spinach (Fresh, washed)
• 1 whole Lime (For garnish, optional)

Instructions

1. Soak Lentils

   Place red lentils in a bowl and cover with cold water. Soak for 10-15 minutes while you prepare the paste and other ingredients.

   Time: PT15M

2. Make Spice Paste

   Roughly chop tomatoes, ginger, garlic, onion. Add to blender with chili, desiccated coconut, salt, and black pepper. Blend until a coarse paste forms (about 1-2 minutes).

   Time: PT5M

3. Prep Other Ingredients

   While lentils soak and paste blends, chop green beans and cut fish into bite-sized chunks. Wash and drain spinach.

   Time: PT5M

4. Temper Spices

   Heat coconut oil in a large pan over low-medium heat. Add mustard seeds, cumin seeds, star anise, and turmeric powder. Stir and cook for about 1 minute until fragrant, but do not let spices burn.

   Time: PT1M

   Temperature: Low-medium heat

5. Cook Paste

   Add the blended spice paste to the pan. Cook over low-medium heat for 3-4 minutes, stirring occasionally, until the raw smell disappears and the mixture thickens.

   Time: PT4M

   Temperature: Low-medium heat

6. Add Lentils, Liquids, and Simmer

   Drain soaked lentils and add to the pan. Pour in 300 ml water, coconut milk, and crumble in the vegetable stock cube. Stir well and bring to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally.

   Time: PT15M

   Temperature: Simmer (low-medium heat)

7. Add Fish and Vegetables

   Add chopped green beans and fish chunks to the pan. Stir gently. Cover and cook for 8 minutes (monkfish), or 5-7 minutes if using thinner fish like cod or pollock, until fish is opaque and cooked through.

   Time: PT8M

   Temperature: Simmer (low-medium heat)

8. Add Greens and Finish

   Stir in spinach and let it wilt for 1-2 minutes. Taste and adjust seasoning with more salt or pepper if needed.

   Time: PT2M

   Temperature: Low heat

9. Serve and Garnish

   Remove from heat. Serve curry in bowls, optionally garnished with lime wedges. Enjoy as is, or with rice or flatbread if desired.

   Time: PT2M

10. Cleanup

    Wash all used utensils, blender, chopping board, knife, pan, and serving bowls. Wipe down surfaces.

    Time: PT5M

Nutrition Facts

Calories

410

Protein

28g

Carbohydrates

36g

Fat

18g

Fiber

9g