One-Pan Anti-Inflammatory Lentil & Fish Curry

A flexible, high-protein, high-fiber one-pan curry packed with anti-inflammatory ingredients. This recipe uses red lentils, a homemade spice paste, coconut milk, and your choice of white fish (monkfish, cod, or pollock), plus greens like spinach. It's perfect for quick, healthy weeknight meals and is easily adaptable to whatever you have in your fridge.

MediumIndian-inspiredServes 4

Printable version with shopping checklist

Source Video
34m
Prep
28m
Cook
10m
Cleanup
1h 12m
Total

Cost Breakdown

Total cost:$17.90
Per serving:$4.47

Critical Success Points

  • • 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.

Safety Warnings

  • • Be careful when blending hot ingredients; let them cool slightly first.
  • • Watch for fish bones if using bone-in cuts.
  • • Handle knives with care when chopping vegetables and fish.
  • • Hot oil and spices can splatter; use a lid or splatter guard.
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