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

Ingredient Substitutions

• Instead of Red lentils: Yellow lentils, Split peas
• Instead of Fresh tomatoes: Canned tomatoes (drained), Cherry tomatoes
• Instead of Fresh ginger: Ground ginger (1 tsp)
• Instead of Garlic cloves: Garlic paste (1 tbsp)
• Instead of Red chili (fresh or powder): Chili flakes, Cayenne pepper
• Instead of Onion: Shallots, Leek
• Instead of Desiccated coconut: Shredded coconut, Coconut flakes
• Instead of Coconut oil: Olive oil, Sunflower oil
• Instead of Mustard seeds: Cumin seeds
• Instead of Star anise: Cinnamon stick, Bay leaf
• Instead of Coconut milk: Oat milk + coconut cream
• Instead of Vegetable stock: Chicken stock, Water + salt
• Instead of White fish (monkfish, cod, pollock): Tofu, Chicken breast, Chickpeas (vegan)
• Instead of Green beans: Broccoli, Zucchini, Peas
• Instead of Spinach: Baby kale, Swiss chard, Spring greens
• Instead of Lime: Lemon

Equipment Needed

• Large nonstick pan or deep skillet with lid
• Blender or food processor
• Chopping board
• Chef's knife
• Measuring spoons
• Measuring jug (optional)
• Wooden spoon or spatula
• Colander or sieve
• Small bowl (optional)

Critical Steps — Do Not Skip

• Soak lentils for at least 10 minutes to ensure quick cooking and digestibility.
• Blend a fresh spice paste for maximum flavor.
• Temper spices carefully to avoid burning.
• Cook the paste thoroughly to remove rawness.
• Simmer lentils and coconut milk until lentils are soft.
• Add fish and cook just until done; avoid overcooking.

Chef Tips from the Video

• Use a spice box (dabba) for easy access to spices.
• Swap in any greens or protein you have on hand.
• Let curry rest 10 minutes before serving for deeper flavor.
• Serve with lime for a fresh, zesty finish.

Troubleshooting

Storage

Refrigerator: Store in airtight container for up to 3 days.

Freezer: Freeze in portioned containers for up to 2 months. Thaw overnight in fridge and reheat gently.

Room temperature: Do not leave out for more than 2 hours.

Make-Ahead Tips

• The curry base (without fish/greens) can be made 1-2 days ahead and refrigerated.
• Add fish and greens when reheating for best texture.
• Freezes well for meal prep.