Dinner

Haddock on Red Lentil Dal with Spinach

Name: Haddock on Red Lentil Dal with Spinach
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 180 g Haddock fillet; 60 g Red lentils; 60 g Onion; 150 g Chopped tomatoes, tinned; 80 g Spinach; 5 g Rapeseed oil; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; Half a teaspoon Ground turmeric; One teaspoon Ground cumin; A squeeze Lemon juice

A pan-fried haddock fillet set on a bowl of tomato dal with spinach stirred through. 53 g of protein for 482 kcal.

Calories: 482kcal
Protein: 53g
Fat: 8g
Carbs: 50g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Haddock fillet180 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Red lentils60 g
Dry weight.
Onion60 g
Chopped tomatoes, tinned150 g
Spinach80 g
Rapeseed oil5 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Ground turmericHalf a teaspoon
Ground cuminOne teaspoon
Lemon juiceA squeeze

Method

Rinse the lentils and simmer them in 300 ml of water with the turmeric for fifteen minutes, skimming any foam, until they collapse.
In a separate pan, fry the chopped onion in most of the oil for six minutes, then add the garlic, ginger and cumin for one more. Add the tomatoes and cook for five minutes.
Stir the tomato mixture into the lentils with the spinach and salt, and keep it on a low heat while the spinach wilts.
Fry the haddock in the last of the oil over a medium-high heat for three minutes a side, until it flakes.
Spoon the dal into a bowl, set the fish on top and finish with lemon.

Worth knowing

Sixty grams of dry lentils is a proper bowl of dal once cooked, and it carries 53 g of protein between it and the fish.
Dal thickens as it stands. If it sets while the fish cooks, loosen it with a splash of hot water.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.