Recipes
✓ Evidence-Based • 21 SourcesHalibut with Spicy Curried Lentils Recipe
Reviewed by Dr. Kavita Desai
Clinical Dietitian • MSc Clinical Nutrition & Dietetics
Writen by ShedBody team
Looking for a delicious and nutritious seafood dish? Look no further than this recipe for Halibut with Spicy Curried Lentils! Made with fresh halibut filet or steak and simmered in a flavorful blend of curry paste, vegetables, and lentils, this dish is a great way to get a healthy dose of protein, fiber, and vitamins. With only 361 calories per serving and a rich, spicy flavor, it's certain to satisfy your cravings and leave you feeling satisfied. So why not give it a try tonight?
Step by Step Halibut with Spicy Curried Lentils Recipe
Halibut with Spicy Curried Lentils mix with ingredients including halibut, green lentils, Indian curry paste, carrot, rutabaga, carrot, tomato, vegetable broth, garlic cloves and mace.
Halibut with Spicy Curried Lentils is a rich and hearty lentil vegetable, which is good as a Entr©es, Dinner, main meal rather than a side dish like the more traditional Indian lentils. Don't let the ingredients list distract you, it's really an easy dish to make. This dish is served with rice.
Halibut with Spicy Curried Lentils
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Halibut with Spicy Curried Lentils is a rich and hearty lentil vegetable, which is good as a Entr©es, Dinner, main meal rather than a side dish like the more traditional Indian lentils.
- Saucepan
- 1 tbsp olive oil (virgin)
- 1/2 cup onion (chopped)
- 2 cloves garlic (minced)
- 1/4 cup carrot (diced)
- 1/2 cup rutabaga (diced)
- 1/2 cup green lentils (rinsed and drained)
- 1/2 cup canned diced tomato with garlic and onion (with juice)
- 1 cup vegetable broth (preferably natural)
- 1 tbsp mild Indian curry paste
- 4-6 ounces portions halibut (filet or steak)
- 1 tbsp fresh cilantro (chopped)
- In a small saucepan, saut© onion in olive oil until tender. Add garlic, saut© for 30 seconds.
- In a small saucepan, saut© onion in olive oil until tender. Add garlic, saut© for 30 seconds.
- Add rutabaga, carrot, lentils, tomato, vegetable broth, and curry paste. Simmer until lentils are tender, stirring occasionally, approximately 40 to 45 minutes.
Nutrition Information
- calories: 361,
- fat: 10g,
- protein: 46g,
- carbohydrates: 21g,
- dietary fiber: 10g,
- cholesterol: 55mg,
- sodium: 453mg.
Tip
Halibut with Spicy Curried Lentils is delicious and nutritious. Here are a few tips for preparing it:
- Before starting the recipe, make sure to rinse and drain the lentils thoroughly. This will remove any dirt or debris and help them cook evenly.
- If you don't have mild Indian curry paste on hand, you can substitute with a mixture of curry powder and a bit of cumin and coriander. Start with 1 tablespoon of curry powder and adjust to taste.
- When cooking the halibut, be sure not to overcook it. Halibut can dry out quickly if it's cooked for too long. Cook it until it's just opaque and flakes easily with a fork.
- For an extra burst of flavor, you can sprinkle some lemon juice over the halibut before serving.
Enjoy your delicious and healthy Halibut with Spicy Curried Lentils!
Benefits of Halibut with Spicy Curried Lentils
This recipe provides many health benefits due to many healthy spices and the variety of nutrients this recipe can affect you.
When it comes to eating halibut fish, there is much debate as to whether health benefits, such as omega-3 fatty acids and essential nutrient content, outweigh potential risks such as mercury contamination and stability.
Protein plays many important roles in your body, including building and repairing muscles or suppressing appetite. Halibut is a high-quality source of protein that can contribute to your total protein requirements.
Lentils belong to the legume family. They resemble a small bean, grow in pods, and come in red, brown, black, and green varieties. They also contain high levels of fiber and protein.
Lentils are relatively quick and easy to prepare, and their low cost makes them an accessible form of high quality protein for many people around the world.
Curry powder, it can be made with a variety of spices, usually including turmeric, coriander, cumin, fenugreek and chili peppers. Other additions are ginger, black pepper, mustard seeds, curry leaves, and fennel seeds.
Health benefits of Halibut
Fish and other animal proteins are considered high-quality, complete proteins. This means that they provide all the essential amino acids that your body cannot produce on its own.
Protein is made up of amino acids, which are involved in almost every metabolic process of your body.
Therefore, obtaining sufficient protein is important for various reasons. It can help build and repair muscle, suppress appetite, aid weight loss and more. [1]
Halibut is an excellent source of selenium, a mineral with many health benefits that your body needs in small amounts.
Selenium is a powerful antioxidant that helps your body repair damaged cells and can reduce inflammation. It also plays an important role in thyroid health. [2] [3]
In addition, halibut is a good source of many other micronutrients that contribute to good health, including:
Niacin
It plays a positive role in heart health and even helps prevent heart disease. It can also protect your skin from sun damage. Half-phyllite (160 grams) of halibut provides 57% of your dietary needs. [4]
Phosphorus
Phosphorus, the second most abundant mineral in your body, helps build bones, regulates metabolism, maintains regular heartbeats and more. One serving of halibut provides 45% of your dietary needs. [5] [6]
Magnesium
Magnesium is required for over 600 reactions in your body, including protein formation, muscle activity, and energy build-up. One serving of halibut provides 42% of your dietary needs. [7]
Vitamin B-12
Vitamin B12 plays an essential role in red blood cell formation and proper nervous system function. It is found naturally in animal foods. Half-phyllite (160 grams) of halibut serves 36% of your dietary needs. [8]
Vitamin B-6
Also known as pyridoxine, vitamin B6 is involved in over 100 reactions in your body. It is beneficial for the central nervous system and may enhance brain function. Halibut provides 32% of your dietary needs. [9] [10]
Health benefits of curry
Consuming curry powder can promote brain and digestive health, improve feelings of fullness, decrease blood sugar levels and provide antibacterial effects.
Curry powder provides many health benefits due to many healthy spices.
Powerful anti-inflammatory properties
That curry powder is packed with spices like turmeric, coriander, and chili peppers, it is no wonder that this spice has been shown to provide anti-inflammatory benefits. [11]
Contains powerful antioxidants
Curry powder contains abundant antioxidants, such as curcumin, quercetin, pinene, lutein, zeaxanthin, and couminel. [12]
Antioxidants are compounds that help prevent cell damage caused by reactive molecules known as free radicals.
Many free radicals in your body can cause conditions associated with chronic conditions such as oxidative stress, heart disease, cancer and mental decline. Eating antioxidant-rich foods can reduce the effects of oxidative stress and reduce your disease risk. [13]
May improve heart health
Consuming curry powder benefits the heart health in many ways. For example, research has shown that spice mixtures can promote blood flow and improve blood vessel functionality, reducing the risk of heart disease.
Anticancer effects
Many spices in curry powder have anticancer properties. Several test-tube studies have found that turmeric, in particular, can fight certain cancer cells. [14]
Curcumin, the main active compound in turmeric, is known to have powerful cancer-fighting properties. It induces cancer cell death and inhibits the proliferation of cancer cells by suppressing specific signaling pathways in the body. [15]
Health benefits of lentils
Consuming all kinds of plant-based foods reduces the risk of many lifestyle health conditions.
A 2019 study from the Journal of the American Heart Association found that people who eat more healthy plants are less likely to die of heart disease and all causes.
Plant-based foods often provide a wide range of fiber, vitamins, and minerals, and may have antioxidant properties. Antioxidants work against free radicals, which are compounds in the body that can contribute to cancer and inflammation.
Heart health
Lentils are a rich source of fiber, folic acid and potassium. All these nutrients support heart health.
According to the American Heart Association (AHA), fiber intake can reduce low-density lipoprotein (LDL) cholesterol, or bad cholesterol levels. [16]
Pregnancy
Lentils provide large amounts of folate. Folate is important for preventing neural tube defects in newborns. [17]
This essential vitamin may also reduce the risk of gestational diabetes. A 2019 study of 14,553 pregnant women found that those women who took more folate during pregnancy were less possibly to have gestational diabetes. [18]
Cancer
Lentils also provide selenium. Selenium can reduce the rate of tumor growth. It can improve a person's immune response to infection by stimulating the production of T cells. T cells kill the disease. [19]
NIH should note that selenium may help reduce colorectal, prostate, lung, bladder, skin, esophageal and gastric cancer rates.
However, scientists should do more research about cancer preventing the benefits of selenium, as studies on the mineral have so far had mixed results.
Fighting fatigue
Iron deficiency is a common cause of fatigue. Not having enough iron in the diet can affect how efficiently the body uses energy. There are two types of iron:
- heme
- nonhem
Plants give nonhem iron, and lentils are a particularly good source.
Meat and fish provide heme iron. [20]
Nonhem iron is an essential form of iron for those who do not consume meat for health or other reasons. However, the body cannot absorb nonhem iron and heme iron. So, try mix it with foods rich in vitamin C, like citrus, berries, and peppers, which will improve absorption.
Digestion, regularity and satiety
Eating adequate fiber acts as an important factor in weight loss by acting as a "bulking agent" in the digestive system.
Fiber in the diet helps to increase the feeling of fullness and reduce hunger. This may reduce a person's overall calorie intake. [21]
The high fiber content in lentils also helps keep the digestive system healthy, which in turn prevents constipation and promotes regular bowel movements.
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