Red Lentil Dhal with Hake, Coconut & Spinach

Serving size

1 person 2 people 4 people

Ingredients

1 chilli
160g baby spinach
4cm fresh ginger
2 tsp turmeric
1 handful of fresh coriander
10g vegetable stock powder

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
200g baby tomatoes
4 garlic clove
4 hake fillets (skin off) (Fish)
160g red split lentils

(red split lentils (100%))
2 tbsp curry powder

(Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
1 onion
400ml coconut milk

(Coconut, Water)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	137Kcal	597Kcal
	573kJ	2497kJ
Fat	6.6g	29g
of which saturates	3.8g	16g
Carbohydrates	8g	33g
of which sugars	1.6g	7.0g
Protein	12g	53g
Salt	0.26g	1.1g
Fibre	3.2g	14g

Back

High protein 1/3 daily fibre 7 plants

Red Lentil Dhal with Hake, Coconut & Spinach

Prep time: 15 mins

Total time: 45 mins

Cuisine: Indian

Food group: Fish

We’ve dressed up crowd-pleasing red lentil dhal with generous, tender chunks of sustainably-sourced hake, rich coconut and plenty of fresh ginger, to boost the aromatics. It’s so filling, you don’t even need rice.

Cooking Instructions

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.

Before you start

Pull out a large lidded frying pan, jug & a grater

Prep & soften the veg

Peel the garlic and ginger, then grate or finely chop
Finely slice the onion
Heat the large pan with 1 tbsp oil on medium heat. Once hot, add the onion, garlic and ginger, then cook for 5 mins until softening
Add the curry powder and turmeric. Cook for a further 2 mins

Meanwhile; prep your veg

Rinse the lentils in cold water. Deseed and finely slice the chilli. Roughly chop the tomatoes
Rinse the spinach. Roughly chop the coriander leaves

Finish the dhal

Add the lentils to the pan, then stir for a minute, until coated with the spices.
Add the coconut milk, spinach, tomatoes, stock powder, 300ml of hot water, half the coriander and half the chilli (to taste) to the pan. Stir until the spinach has wilted

Add the fish

Place the hake on top of the dhal
Cover with the lid and steam for 20 mins, until the fish is cooked and the lentils are soft. Season with salt and pepper

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Serve the hake dhal in warm bowls
Garnish with the remaining chilli and coriander