Halibut with Spicy Curried Lentils Recipe

Halibut with Spicy Curried Lentils - sharpmuscle
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Updated: April 22, 2023
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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 Entrées, 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 - sharpmuscle

Halibut with Spicy Curried Lentils

Anjali
Halibut with Spicy Curried Lentils is a rich and hearty lentil vegetable, which is good as a Entrées, Dinner, main meal rather than a side dish like the more traditional Indian lentils.
5 from 1 vote
Prep Time 0 minutes
Cook Time 0 minutes
0 minutes
Total Time 45 minutes
Course Dinner, Entrées, Fish & seafood
Cuisine American
Servings 4
Calories 361 kcal

Equipment

  • Saucepan

Ingredients
  

  • 1 tbsp olive oil virgin
  • ½ cup onion chopped
  • 2 cloves garlic minced
  • ¼ cup carrot diced
  • ½ cup rutabaga diced
  • ½ cup green lentils rinsed and drained
  • ½ 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

Instructions
 

  • In a small saucepan, sauté onion in olive oil until tender. Add garlic, sauté for 30 seconds.
  • In a small saucepan, sauté onion in olive oil until tender. Add garlic, sauté 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.

Notes

Nutrition Information

  • calories: 361,
  • fat: 10g,
  • protein: 46g,
  • carbohydrates: 21g,
  • dietary fiber: 10g,
  • cholesterol: 55mg,
  • sodium: 453mg.
Keyword Halibut curry, Halibut lentil, Halibut lentil recipe, Halibut recipe, Halibut with Spicy Curried Lentils

Tip

Halibut with Spicy Curried Lentils is delicious and nutritious. Here are a few tips for preparing it:

  1. 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.
  2. 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.
  3. 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.
  4. For an extra burst of flavor, you can sprinkle some lemon juice over the halibut before serving.
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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.

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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. 11

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. 12

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. 13

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. 14

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. 15

Pregnancy

Lentils provide large amounts of folate. Folate is important for preventing neural tube defects in newborns. 16

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. 17

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. 18

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. 19

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. 20

The high fiber content in lentils also helps keep the digestive system healthy, which in turn prevents constipation and promotes regular bowel movements.

Sources
  1. Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ. “Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.” FASEB J. 2013 Sep;27(9):3837-47. doi: 10.1096/fj.13-230227. Epub 2013 Jun 5. PMID: 23739654.
  2. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. PMID: 23675073; PMCID: PMC3614697. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697.
  3. Ventura M, Melo M, Carrilho F. “Selenium and Thyroid Disease: From Pathophysiology to Treatment.” Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Epub 2017 Jan 31. PMID: 28255299; PMCID: PMC5307254.
  4. Malik S, Kashyap ML. Niacin, lipids, and heart disease. Curr Cardiol Rep. 2003 Nov;5(6):470-6. doi: 10.1007/s11886-003-0109-x. PMID: 14558989.
  5. Calvo MS, Uribarri J. “Public health impact of dietary phosphorus excess on bone and cardiovascular health in the general population.” Am J Clin Nutr. 2013 Jul;98(1):6-15. doi: 10.3945/ajcn.112.053934. Epub 2013 May 29. PMID: 23719553.
  6. Takeda E, Yamamoto H, Yamanaka-Okumura H, Taketani Y. “Dietary phosphorus in bone health and quality of life.” Nutr Rev. 2012 Jun;70(6):311-21. doi: 10.1111/j.1753-4887.2012.00473.x. PMID: 22646125.
  7. de Baaij JH, Hoenderop JG, Bindels RJ. “Magnesium in man: implications for health and disease.” Physiol Rev. 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014. PMID: 25540137.
  8. Ryan-Harshman M, Aldoori W. “Vitamin B12 and health.” Can Fam Physician. 2008 Apr;54(4):536-41. PMID: 18411381; PMCID: PMC2294088. Available from: https://pubmed.ncbi.nlm.nih.gov/18411381.
  9. Stover PJ, Field MS. “Vitamin B-6.” Adv Nutr. 2015 Jan 15;6(1):132-3. doi: 10.3945/an.113.005207. PMID: 25593152; PMCID: PMC4288272.
  10. Kennedy DO. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review.” Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
  11. Sandjo LP, Zingue S, Dos Santos Nascimento MV, de Moraes MH, Vicente G, Amoah SK, Dalmarco EM, Frode TS, Creczynski-Pasa TB, Steindel M. “Cytotoxicity, antiprotozoal, and anti-inflammatory activities of eight curry powders and comparison of their UPLC-ESI-QTOF-MS chemical profiles.” J Sci Food Agric. 2019 Apr;99(6):2987-2997. doi: 10.1002/jsfa.9512. Epub 2019 Jan 17. PMID: 30478925.
  12. Liguori I, Russo G, Curcio F, Bulli G, Aran L, Della-Morte D, Gargiulo G, Testa G, Cacciatore F, Bonaduce D, Abete P. “Oxidative stress, aging, and diseases.” Clin Interv Aging. 2018 Apr 26;13:757-772. doi: 10.2147/CIA.S158513. PMID: 29731617; PMCID: PMC5927356.
  13. Kaefer CM, Milner JA. “The role of herbs and spices in cancer prevention.” J Nutr Biochem. 2008 Jun;19(6):347-61. doi: 10.1016/j.jnutbio.2007.11.003. PMID: 18499033; PMCID: PMC2771684.
  14. Tomeh MA, Hadianamrei R, Zhao X. “A Review of Curcumin and Its Derivatives as Anticancer Agents.” Int J Mol Sci. 2019 Feb 27;20(5):1033. doi: 10.3390/ijms20051033. PMID: 30818786; PMCID: PMC6429287.
  15. Journal Article. Linda Van Horn. Fiber, Lipids, and Coronary Heart Disease. 1997. “Circulation.” 2701-2704. 95. 12. doi: 10.1161/01.CIR.95.12.2701.
  16. Folate – Fact Sheet for Consumers. Available from: https://ods.od.nih.gov/factsheets/Folate-Consumer.
  17. Mengying Li, Shanshan Li, Jorge E. Chavarro, Audrey J. Gaskins, Sylvia H. Ley, Stefanie N. Hinkle, Xiaobin Wang, Ming Ding, Griffith Bell, Anne A. Bjerregaard, Sjurdur F. Olsen, James L. Mills, Frank B. Hu, Cuilin Zhang; “Prepregnancy Habitual Intakes of Total, Supplemental, and Food Folate and Risk of Gestational Diabetes Mellitus: A Prospective Cohort Study.” Diabetes Care 1 June 2019; 42 (6): 1034–1041. https://doi.org/10.2337/dc18-2198
  18. Selenium – Fact Sheet for Health Professionals. Available from: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional.
  19. Iron – Fact Sheet for Health Professionals. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional.
  20. Hervik AK, Svihus B. “The Role of Fiber in Energy Balance.” J Nutr Metab. 2019 Jan 21;2019:4983657. doi: 10.1155/2019/4983657. PMID: 30805214; PMCID: PMC6360548.
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1 thought on “Halibut with Spicy Curried Lentils Recipe”

  1. Avatar for rosie.c.knits

    5 stars

    Halibut with spicy curry lentils recipe is very tasty. This recipe will vary in taste and heat according to your curry paste. Notes about lentils: I have never made lentils before so I thought I would share some tips for others like myself. First of all, they are very small so don’t try to use a strainer with large holes (yes, I know it’s obvious). Rinse them well until the water is well cleaned. The wet lentils stick to everything! Try to get them into the right pot for the first time. I found that a spatula was good for moving them. Red lentils cook fast! I boiled for 2 minutes and then boiled for about 8 minutes. At that time they were mostly tender. I transferred them to the sauce, mixed well and let them finish cooking. He mentioned a lot of people as if they were not very emotional.

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