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This is a proper staple in my house. It’s a high protein, high fibre one pan dinner ready in under 30 minutes with minimal washing up.
It takes the friction out of cooking but still supports your gut health, energy and long-term health. In every portion, you’re getting:
✅ Around 39g protein (depending on the fish)
✅ 3+ portions of vegetables
✅ 12g fibre from lentils and vegetables
And the best part is how flexible it is. The original recipe uses salmon, but I’ve used halibut here, which works just as well, so use whatever fish you have. You can also switch up the veg and make it work with what’s already in your fridge, freezer or cupboard.
INGREDIENTS
(serves 4)
1 tbsp olive oil 🫒
200g shallots 🧅
2 garlic cloves 🧄
250g baby tomatoes 🍅
2 tsp turmeric 🌿
3–4 tbsp harissa paste 🌶
400ml passata 🍅
1 can coconut milk 🥥
120g spinach 🥬
250g cooked lentils 🫘
480g fish (used halibut here, salmon in the original) 🐟
Optional: coriander + pickled red onions
Hope you enjoy!
Dr Rupy x
🎥 Timestamps
0:00 How I make quick, healthy dinners during the week
1:13 How do onions support gut health?
1:45 What are the health benefits of tomatoes?
2:55 Can you cook with extra virgin olive oil?
5:22 How do you make homemade harissa paste?
7:19 What protein can you use in this recipe?
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