Global · dinner

One-Pan Harissa Fish with Lentils and Spinach

One-Pan Harissa Fish with Lentils and Spinach — from The Doctor's Kitchen's cooking video Watch how it’s made · 9:08

Video by The Doctor's Kitchen on YouTube · Open on YouTube

30 minServes 4491 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Fish and lentils give each serve about 33 g of protein and around 9 g of fibre, with tomatoes, spinach and turmeric for colour and antioxidants. The coconut milk adds saturated fat, so it is richer than it looks.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Chop the garlic, slice the shallots and halve the tomatoes. Warm the olive oil in a wide, deep pan over low-medium heat and gently fry the shallots for a few minutes until soft and lightly golden. 0:39
  2. Add the garlic and tomatoes and cook until the tomatoes collapse and turn jammy. Stir in the turmeric and black pepper for a minute, then the harissa, until deep orange. 4:02
  3. Pour in the passata and coconut milk and simmer a couple of minutes. Stir in the cooked lentils, then the spinach, and let it wilt. 5:48
  4. Nestle the fish fillets into the sauce and simmer gently on low heat, lid on or off, until the fish is opaque and flakes easily. 7:38
  5. Bring the pan to the table and finish with pickled red onions and torn coriander. 8:21

Tip. Tastes even better the next day, so make extra for lunch. Use light coconut milk to cut the saturated fat. Skinless chicken or firm tofu can replace the fish, and chickpeas or black beans the lentils.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy491 kcal2,060 kJ
Protein34 g67% of a day
Fibre9.5 g34% of a day
Carbohydrate34 g24 g net · 11 g sugars12% of a day
Fat27 g20 g saturated34% of a day
Sodium260 mg11% of a day

Where the energy comes from one serve

  • Net carbs 20%
  • Protein 29%
  • Fat 51%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High135%

162 µg a serve, mostly from spinach (90%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High82%

45 µg a serve, mostly from white fish fillets (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Folate High57%

228 µg a serve, mostly from lentils (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron High48%

8.6 mg a serve, mostly from coconut milk (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B12 High44%

1.1 µg a serve, mostly from white fish fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 High44%

0.7 mg a serve, mostly from white fish fillets (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High43%

39 mg a serve, mostly from passata (26%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium High37%

157 mg a serve, mostly from white fish fillets (26%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium High31%

1450 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc High25%

2.7 mg a serve, mostly from lentils (30%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A High25%

221 µg a serve, mostly from spinach (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E High24%

3.6 mg a serve, mostly from passata (27%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-3 Source18%

0.3 g a serve, mostly from white fish fillets (66%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

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Calcium9%

122 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D5%

1 µg a serve, mostly from white fish fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by The Doctor's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.