Ultra healthy lentils with flaked fish

This recipe is a variation of one we made up on holiday, where the only things we could find in abundance at the time were an awesome Indonesian soy based sauce, lentils and tomato paste. At the time I was adding flaked meat-style braised tofu and stirring it (and it’s juices) through the lentils last minute for a surprisingly easy and delicious dish. I’ve added a few vegetables here and used steamed fish instead, but you could easily substitute cooked chicken, lamb, boiled eggs or any other vegetables you like.  Served with a green bean, tomato and parmesan salad on the side (the only thing missing when we were abroad) this dish is high in flavour, low in fat and carbs and hard to beat.



Ingredients – serves 2-3

1 cup lentils
500g passata (about 2 cups)
80ml water (about 1/3c)
1/4 tsp garlic powder
1/2 tsp pasta seasoning (omit or substitute if you can’t find this, its mainly herbs, garlic & salt)
1/2 tsp salt or to taste
3 tbsp dark soy sauce, Indonesian if you can find it, or regular soy sauce plus 1tsp balsamic glaze OR 1tbsp ketchup (for sweetness/tartness)
2 filets steamed fish of choice (or 1 small can braised tofu for a vegan version)
1/3 cup fresh or frozen sweetcorn
1/2 cup sliced mushrooms
Chopped fresh parsley and coriander to taste

1. Put the lentils, water, passata, garlic and pasta seasoning together in a large pan on a medium heat. Cover and cook, stirring occasionally to prevent sticking for about 20 minutes or until the lentils are soft and flaky (aka done)
2. Stir through the soy sauce (and other sauces if using), and the vegetables. Allow to cook for a further 2-3 min then add the tofu (or other cold cooked meat) if using and warm through. If using freshly steamed fish as we were, don’t add it yet.
3. Add the salt & adjust seasoning if required, balancing the savoury, sweet, salty and tart elements to taste. Stir through the chopped herbs.
4. If using freshly steamed fish fork it through the dish. Serve immediately with salad of choice.


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