Spiced Cod with Red Lentil & Sweet Potato Stew
A vibrant and nourishing Indian-inspired stew featuring flaky pan-seared cod served over a hearty base of red lentils and sweet potatoes, delicately spiced with turmeric, cumin, and ginger.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
2240 calories
$8 per serving
$40 min
4 servings
general, indian cuisine
Ingredients
- 600g cod fillets (4 fillets)
- 200g red lentils, rinsed
- 400g sweet potato, peeled and cubed
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 cm fresh ginger, grated
- 400g canned chopped tomatoes
- 750ml vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon ground turmeric
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- Salt and black pepper to taste
- 1 handful fresh cilantro, chopped
- 1 lemon, for juice
Instructions
- 1.Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and cook for 5-7 minutes until softened. Add the garlic and ginger, cooking for another minute until fragrant.
- 2.Stir in the turmeric, cumin, and ground coriander, and cook for 30 seconds until the spices are aromatic.
- 3.Add the rinsed red lentils, cubed sweet potato, chopped tomatoes, and vegetable broth. Season with salt and pepper. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until lentils and sweet potatoes are tender.
- 4.While the stew simmers, pat the cod fillets dry and season both sides with salt and pepper.
- 5.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Place the cod fillets in the pan and cook for 3-4 minutes per side, until golden and cooked through.
- 6.Stir the garam masala and most of the chopped cilantro into the finished lentil stew. Adjust seasoning if needed.
- 7.Ladle the lentil and sweet potato stew into bowls. Top each with a pan-seared cod fillet, a squeeze of fresh lemon juice, and a sprinkle of the remaining cilantro to serve.
Nutrition Information
56g
fat
225g
carbs
62g
fiber
165g
protein
Why this recipe
This recipe is a powerhouse of balanced nutrition, combining lean protein and omega-3s from cod with high-fiber, plant-based protein from lentils for sustained energy. Sweet potatoes provide complex carbs and a rich source of Vitamin A for immune support.