Fish N Lentil Chowder Dal Machh
Dive into a bowl of comforting, flavor-packed *Fish N Lentil Chowder Dal Machh*, where hearty red lentils meet tender, golden-seared white fish fillets in a creamy coconut milk base infused with bold Indian spices. This fusion dish blends the richness of a chowder with the earthy warmth of a traditional dal, featuring aromatic cumin, mustard seeds, and curry leaves. Vibrant tomatoes and a touch of chili create a harmonious balance, while a fresh pop of spinach and a zesty squeeze of lemon add layers of depth. Perfect for a wholesome dinner, this one-pot wonder pairs beautifully with naan, basmati rice, or crusty bread, offering both comfort and nutrition in every bite.
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Recipe Information
Ingredients
- 500 g white fish fillets (cod, tilapia, or haddock)
- 200 g red lentils
- 400 ml coconut milk
- 500 ml fish stock or vegetable stock
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 tsp turmeric powder
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 0.5 tsp chili powder (adjust to taste)
- 0.5 tsp mustard seeds
- 10 fresh curry leaves
- 2 medium tomatoes, finely chopped
- 100 g baby spinach leaves
- 2 tbsp fresh cilantro, chopped
- 2 tbsp vegetable oil or ghee
- 1 tsp salt
- 1 tbsp lemon juice
- water (as needed)
Instructions
Rinse the red lentils under cold water until the water runs clear. Set them aside to drain.
Heat the vegetable oil or ghee in a large pot over medium heat. Add the mustard seeds and cumin seeds, and let them sizzle for a few seconds until aromatic.
Stir in the curry leaves, chopped onion, garlic, and ginger. Sauté until the onion is soft and translucent, about 5 minutes.
Add the turmeric, coriander powder, and chili powder. Sauté for another 1-2 minutes to toast the spices.
Mix in the chopped tomatoes and cook until they break down into a thick, saucy consistency, about 5 minutes.
Add the rinsed red lentils and stir to coat them with the spice mixture.
Pour in the fish stock or vegetable stock and bring the mixture to a gentle boil. Reduce the heat to a simmer, cover, and cook for 15-20 minutes, or until the lentils are tender.
While the lentils are cooking, lightly season the fish fillets with a pinch of salt. Heat a non-stick skillet over medium heat and sear the fish for 2-3 minutes per side until lightly golden. Remove from heat and set aside.
Once the lentils are cooked, stir in the coconut milk and adjust the consistency with water if needed. Taste and season with salt as necessary.
Gently nestle the seared fish fillets into the lentil mixture. Cover and let them cook through in the simmering chowder for about 5 minutes.
Stir in the baby spinach and allow it to wilt, about 2 minutes.
Finish with a squeeze of lemon juice and garnish with fresh cilantro before serving.
Serve the Fish N Lentil Chowder Dal Machh hot, with naan, rice, or crusty bread on the side.
Nutrition Facts
Calories |
454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 820 mg | 36% | |
| Total Carbohydrate | 50.5 g | 18% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 10.9 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 6.3 mcg | 31% | |
| Calcium | 129 mg | 10% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 1400 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
