Coconut Milk Fish Stew with Red Lentils

This spicy aromatic coconut milk fish stew with red lentils is gluten and dairy free and makes a healthy and delicious dinner.  Simple to prepare it comes together in under 30 minutes!

This coconut milk fish stew is a fiery, rich and delicious Asian inspired dish you can cook from scratch in less than 30 minutes (including preparation time!).

And while the stew is bubbling away you'll have enough time to prepare some fluffy basmati rice to go with it.  How is that for a quick weeknight dinner idea?

Coconut milk fish stew ingredients

This easy fish stew is made using pantry staples including onion, garlic, canned tomatoes and coconut milk. I also used fresh ginger, red chilli pepper for some heat, red lentils to naturally thicken the stew and fresh tarragon for added flavour. 

What fish to use

You can use any white fish to make this easy stew recipe, so just use whatever is easiest to get where you live. (I used cod but haddock, pollock or hake would be fine too).  Frozen fish is also fine to use, but let it thaw completely first.  I recommend refrigerating it overnight to defrost slowly.

Step-by-step recipe instructions

1. Start by briefly frying the ginger, garlic, chilli and onion in a little oil for 2-3 minutes.

2. Add the red lentils, stir and continue cooking for 2 more minutes.

3. Add the rest of the ingredients (not the fish), cover and bring to the boil, then simmer for about 15 minutes stirring occasionally.

4. Add the fish, cover and cook for 2 minutes. Remove from the heat and set aside, covered, for 3 more minutes before serving.

Substitutions

• Herbs: I think tarragon goes extremely well with fish.  It is so fragrant and really complements the coconut and ginger in the stew. However, either thai basil or cilantro would work well too.
• Oil: I used vegetable oil but you can use coconut oil instead (it will intensify the coconut flavour in the stew).
• Coconut milk: use either full fat or reduced fat variety.

Top tips and FAQs

• Use similar size fish pieces so they cook evenly.
• As fish cooks very quickly it gets added to the stew in the last 2 minutes of cooking.  After you've turned off the heat let it stand, covered, for about 3 more minutes before serving.  Overcooking the fish might make it tough, but do ensure it is cooked through before you serve it.
• Refrigerate for up to 3 days. Add a drop of water when reheating to loosen the consistency if required.
• Freeze individual portions in airtight containers for up to 3 months (do not freeze if your fish had previously been frozen).

Serving suggestions

This coconut milk fish stew is delicious with rice, quinoa or couscous. You can also enjoy it with crusty bread, pita or naan bread.

You might also like

• Spiced Fish Wraps with Creamy Sauce
• Shrimp in Coconut Vegetable Sauce
• Healthy Fish Pie with Cauliflower Topping
• Fish with Vegetables (Polish Ryba po Grecku)

Keep in touch!

How has your easy fish stew with tomatoes turned out for you?  Let me know in the comments below, thanks!

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Coconut Milk Fish Stew with Red Lentils

This spicy aromatic coconut milk fish stew with red lentils is gluten and dairy free and makes a healthy and delicious weeknight dinner idea.

5 from 1 vote

Print Pin Rate

Course: Dinner, Main

Cuisine: Asian Fusion

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: 310kcal

Author: Monika Dabrowski

Ingredients

• ▢ 500 g cod/haddock filet skinless, boneless, chopped into chunks
• ▢ 80 g red lentils rinsed
• ▢ 2 tbsp fresh tarragon leaves only (about 6 twigs), finely chopped, or approx. 1½ tsp dry
• ▢ 1 onion finely chopped
• ▢ 2 garlic cloves finely chopped
• ▢ 1½ tbsp ginger finely chopped
• ▢ 1 small red chilli finely chopped (use less if you want it less spicy)
• ▢ 400 g canned tomatoes
• ▢ 170 ml coconut milk
• ▢ 1½ tbsp coconut/vegetable oil
• ▢ 1 tsp coarse sea salt

Metric - US Customary

Instructions

• In a large pot heat up the oil, add the garlic, ginger, chilli and onion, and gently cook for 2-3 minutes stirring occasionally.
• Add the lentils, stir and cook for 2 more minutes.
• Add the tomatoes, coconut milk, tarragon and salt, stir, cover, bring to the boil, then simmer for 15 minutes, stirring often (don't let the lentils stick to the bottom of the pot).
• Add the fish, stir carefully, cover and cook for 2 minutes. Turn off the heat and leave to stand, covered, for about 3 more minutes. Serve with rice or quinoa (ensure the fish is cooked through).

Notes

• Herbs: I think tarragon goes extremely well with fish.  I've used it before in my Spicy Fish Wraps recipe as well as Fish Pie with Avocado and Tarragon.  It is so fragrant and really complements the coconut and ginger in the stew. However, either thai basil or cilantro would work well too.
• You can use any white fish to make this easy stew recipe, so just use whatever is easiest to get where you live. (I used cod but haddock, pollock or hake would be fine too).  Frozen fish is fine too, but let it thaw completely first.  You can refrigerate it overnight to defrost slowly.
• Use similar size fish pieces so they cook evenly.
• As fish cooks very quickly it gets added to the stew in the last 2 minutes of cooking.  After you've turned off the heat let it stand, covered, for about 3 more minutes before serving.  Overcooking the fish might make it tough and stringy, but do ensure it is cooked through before you serve it.
• Refrigerate for up to 3 days.
• Freeze individual portions in airtight containers for up to 3 months (do not freeze if your fish had previously been frozen).

Nutrition

Serving: 1serving | Calories: 310kcal | Carbohydrates: 26g | Protein: 30g | Fat: 10g | Saturated Fat: 8g | Cholesterol: 54mg | Sodium: 821mg | Potassium: 1157mg | Fiber: 9g | Sugar: 6g | Vitamin A: 412IU | Vitamin C: 16mg | Calcium: 114mg | Iron: 4mg

*Nutritional information is automatically generated and should be considered as an estimate.

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