The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Aromatic Wild-caught Hake & Kale Coconut Dal
Level up your dal with sweet grated carrots, leafy kale, decadent coconut milk – and flaky, sustainably-sourced hake. Top with a dollop of yoghurt and scatter with flavourful nigella seeds. Comfort in a bowl.
Prep in 10
High protein
1/3 daily fibre
4 of 5 a day
Serving size
Ingredients
- 4 hake fillets (skin off) (Fish)
- 4cm fresh ginger
- 80g coconut yoghurt (Organic Coconut Milk (98%) (Organic Coconut, Filtered Water), Thickener: Organic Tapioca Starch, Live Vegan Cultures)
- 1 unwaxed lime
- 400ml coconut milk (Coconut, Water)
- 1 onion
- 1 tsp nigella seeds
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 4 tsp garam masala (Coriander, cinnamon, garlic powder, ginger, pimento, clove, cumin, black pepper, turmeric, cardamom, cayenne pepper)
- 3 carrot
- 11g vegetable stock powder (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 160g red split lentils (red split lentils (100%))
- 160g sliced kale
Nutritional Information
Calories: 687
Protein: 54g
Carbs: 45g
Fat: 33g
Aromatic Wild-caught Hake & Kale Coconut Dal
Level up your dal with sweet grated carrots, leafy kale, decadent coconut milk – and flaky, sustainably-sourced hake. Top with a dollop of yoghurt and scatter with flavourful nigella seeds. Comfort in a bowl.
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Cooking Instructions
Before you start
- Pull out a large lidded frying pan, a grater & a measuring jug
Get started
- Coarsely grate the carrots. Finely dice the onion. Finely grate the ginger
- Heat a large frying pan with 1 tbsp oil on medium heat. Add the onion and cook for 3 mins, until softening
Simmer the dal
- Add the carrot, garam masala and ginger to the pan. Cook for 2 mins, then add the lentils, chopped tomatoes, coconut milk, stock powder and 400ml hot water
- Bring to a boil then simmer for 10 mins. Season with salt
Add the fish
- Meanwhile, dice the hake into 3cm pieces
- Pick the woody stalks from the kale and stir into the dal
- Place the hake pieces on top, cover with a lid and cook for another 15 mins, until the lentils are soft and the hake is cooked through
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Quarter the lime
- Serve the dal into bowls topped with the yoghurt and nigella seeds
- Squeeze the lime over the top, to taste
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