Fish and Lentil Stew

Fish and Lentil Stew is a wholesome and nutritious Indian seafood dish that blends the richness of fish with the earthy flavors of lentils. This hearty stew is packed with spices, making it a comforting meal perfect for any day.

Ingredients

• White fish fillets (like cod or tilapia) - 200 grams
• Red lentils - 100 grams
• Onion, finely chopped - 1 medium
• Tomato, chopped - 1 medium
• Garlic, minced - 2 cloves
• Ginger, grated - 1 teaspoon
• Coconut milk - 200 ml
• Vegetable broth - 300 ml
• Spinach leaves - 50 grams
• Turmeric powder - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Green chili, slit - 1
• Salt - to taste
• Oil (coconut or vegetable) - 1 tablespoon
• Fresh cilantro, chopped - for garnish

Steps

1. Rinse the red lentils under cold water until the water runs clear, then set aside.
2. In a pot, heat the oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion, and sauté until translucent.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another 1-2 minutes until fragrant.
5. Add the chopped tomato and cook until it softens.
6. Stir in the turmeric powder and coriander powder, cooking for an additional minute.
7. Add the rinsed lentils, vegetable broth, and coconut milk. Bring to a boil, then reduce the heat to a simmer.
8. Cook for about 15 minutes or until the lentils are tender.
9. Add the fish fillets gently into the stew and cook for another 5-7 minutes until the fish is cooked through.
10. Stir in the spinach leaves and cook until wilted. Season with salt to taste.
11. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 5 g
• Unsaturated Fat: 3 g
• Water: 0.5 L

Health Benefits

• High in protein from fish and lentils, supporting muscle health.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Contains fiber from lentils, promoting digestive health.

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