Better Cuisine: Spiced Halibut and Curried Lentils - WFSB 3 Connecticut

Better Cuisine: Spiced Halibut and Curried Lentils

Prudence Sloane

City Fish


Spiced Halibut with Curried lentils, Raisins & Spinach


½ cup Le Puy Lentils (French green lentils)

8-12 ounces  halibut fillet (1 1'4" thick) or other mild white fish, cut into 2 servings

¾ -1 teaspoon Garam Masala (Indian Spice mix)

2 teaspoons canola oil

4 cups fresh baby spinach

6 grape tomatoes, cut in half

1 teaspoon mild curry paste (Pataks)

¼ cup unsweetened coconut flakes

1 cup low sodium vegetable or chicken stock

3 tablespoons golden raisins

¼ teaspoon salt to taste



Simmer the lentils in plenty of water (about 2-3 cups) for 20-25 minutes or until soft to the bite but still firm.  Drain and hold aside. Sprinkle both sides of the fish fillet with the garam masala and ground coriander. Heat a medium sauté pan over med high heat. When hot add the oil and then sprinkle the pan with some kosher salt. Add the fish fillets soothe side down and turn the heat down to med.  Do not disturb for about 4 minutes or until a crust forms. Turn the fillets over and brown the other side taking care not to burn the residue in the pan. Lower the heat and flip the fish every 30 seconds if the fish browns but is not done. The fish is done when it almost flakes. It will continue cooking as it rests. Remove the fish from the pan and hold aside. Pour off any excess oil leaving the residue in the pan. Add the chicken stock, coconut, raisins, tomatoes and curry paste  Stir well and add the lentils. Raise the heat to med-high and simmer for 3 minutes or until the liquid has reduced but the dish is still saucy. Stir in the fresh spinach and toss until just wilted. Season with salt to taste. Spoon the lentils out into a soup bowl and place a fillet on top.

What ever fish you use, just remember about 8 minutes of total cooking time per 1" thickness of fish as a guideline.

Serves 2