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    Home » Recipes » Easy Meals

    Coconut Milk Fish Stew with Red Lentils

    June 9, 2017 By Monika Last Updated June 12, 2021 14 Comments

    Jump to Recipe
    Top down view of fish lentil stew with rice in green bowl with spoon.

    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!

    Tomato lentil fish stew with rice and spoon inside white bowl wrapped in green cloth.

    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.

    Fried onions and red chilli with spoon in large pot on top of cooling rack.

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

    Fried onions and red lentils in large pot with spoon on top of cooling rack.

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

    Tomatoes, coconut milk, red lentils and herbs inside large pot on top of cooling rack.

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

    Red lentil stew with fish pieces inside large pot on top of cooling rack.

    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).

    Side view of tomato stew with rice and peas inside light green bowl with spoon wrapped in green cloth, with pot on top of cooling rack in background.

    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)
    • Cod in Light Tomato Sauce

    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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    Recipe

    Tomato lentil fish stew with rice and spoon inside white bowl wrapped in green cloth.

    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 3 votes
    Print Pin Rate
    Course: Dinner, Main
    Cuisine: Asian Fusion
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4 servings
    Calories: 310kcal
    Author: Monika Dabrowski

    Ingredients

    • 1.1 pounds (500 g) cod/haddock filet skinless, boneless, chopped into chunks
    • ½ cup less 1tbsp (80 g) red split lentils rinsed
    • 2 tablespoons fresh tarragon leaves only (about 6 twigs), finely chopped, or approx. 1½ tsp dry
    • 1 onion finely chopped
    • 2 garlic cloves finely chopped
    • 1 tablespoon ginger finely chopped
    • 1 small red chilli finely chopped (use less if you want it less spicy)
    • 1x14.11oz can (400 g) chopped tomatoes
    • ⅔ cup (170 ml) coconut milk
    • 1½ tablespoons coconut/vegetable oil
    • 1 teaspoon coarse sea salt

    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.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

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    Comments

      5 from 3 votes (2 ratings without comment)

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    1. Isa says

      March 08, 2021 at 6:50 pm

      So delicious and easy to make! I will definitely add this to my repertoire of lentil recipes!

      Reply
      • Monika says

        March 09, 2021 at 7:59 am

        Glad you enjoyed it!

        Reply
    2. Brenda says

      June 25, 2020 at 10:24 pm

      5 stars
      Second time making this. It’s delicious! Cooks up quickly too. I used red snapper and Thai curry paste instead of fresh Chili.

      Reply
      • Monika says

        June 26, 2020 at 8:33 am

        Glad you like it, the thai curry paste is a great idea, adds even more flavour. Thank you for your feedback:)

        Reply
    3. Jhuls says

      June 12, 2017 at 7:26 am

      Wow! This looks like a very filling meal! Thanks for sharing, Monika!

      Reply
      • Monika says

        June 12, 2017 at 7:41 am

        Thanks Jhuls! It's satisfying but also light as I didn't use too much coconut milk:)

        Reply
    4. Corina says

      June 11, 2017 at 10:36 am

      This is really a delicious recipe Monika! I don't put fish in stews very often as my husband isn't keen but if he was out this is the kind of recipe I'd make. Thank you so much for sharing with #CookOnceEatTwice x

      Reply
      • Monika says

        June 11, 2017 at 12:11 pm

        Thank you Corina! Not everyone in my family is crazy about fish either, which has its good sides - I've still got some of this stew in the fridge to enjoy later:)

        Reply
    5. Ai @Ai made it for you says

      June 11, 2017 at 2:54 am

      Mmm I love fish in coconutty soups/stews/curries and yours looks absolutely delicious!! Happy FF!

      Reply
      • Monika says

        June 11, 2017 at 7:30 am

        Thank you! Glad you like the recipe:)

        Reply
    6. Alison's Allspice says

      June 10, 2017 at 6:10 pm

      I love pairing fish with creamy ingredients, like coconut milk. Your stew looks fantastic, definitely worth waiting all week! Also - I love the idea of Fish Fridays!

      Reply
      • Monika says

        June 10, 2017 at 6:19 pm

        Thank you Alison! I am about to have the leftovers. Yum:)

        Reply
    7. Eb Gargano | Easy Peasy Foodie says

      June 10, 2017 at 4:27 pm

      Haha - you know how much of a fan of quick and easy weeknight dinners I am! And this one does look a good one. I often end up making recipes out of things I have been craving - it's funny how often it all just 'works' and I end up with a great new recipe idea! Thanks for linking up with #CookBlogShare 😀 Eb x

      Reply
      • Monika says

        June 10, 2017 at 4:37 pm

        Thank you Eb! I am usually a spontaneous cook but this particular recipe took a week to mature in my head:)

        Reply

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

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