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Spiced fish with cauliflower dhal

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Shellfish free
  • Wheat free
  • Soy free
  • Sesame free
  • Peanut free
  • Nut free
  • Lactose free
  • Gluten free
  • Egg free
  • Dairy free

This spiced fish is served on a bed of creamy cauliflower dhal. It’s a great dinner option for cooler nights.

  • Serves4
  • Cook time30 minutes
  • Prep time10 minutes
Spiced fish with cauliflower dhal and spinach leaves


  • 2 tbs vegetable oil
  • 1 brown onion, finely chopped
  • 200g red lentils
  • 2 garlic cloves, crushed
  • 5 stems curry leaves
  • 1 tbs garam masala
  • 400ml can coconut milk
  • 1/2 lime, rind finely grated
  • 1 small cauliflower, cut into small florets
  • 4 (about 150g each) firm white fish fillets
  • 60g baby spinach leaves

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Heat 2 tsp of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring, for 5 mins or until the onion softens. Add the lentils, garlic, 1 stem of curry leaves and half the garam masala. Cook, stirring, for 5 mins. Add the coconut milk and 4 cups (1L) water and stir to combine. Bring to the boil. Reduce to a simmer and cook, partially covered, for 20 mins or until the lentils are tender. Stir in the lime rind.
  2. Step 2

    Meanwhile, heat 2 tsp of the remaining oil in a frying pan. Add the cauliflower and cook, covered, stirring occasionally, for 10 mins or until lightly browned and just tender. Season.
  3. Step 3

    Sprinkle fish evenly with remaining garam masala. Season. Heat remaining oil in a large non-stick frying pan over medium heat. Add the remaining curry leaves and cook, turning, for 1-2 mins or until crisp. Transfer to a plate. Add the fish to the pan. Cook for 2-3 mins each side or until just cooked through.
  4. Step 4

    Divide lentil mixture among serving bowls. Top with spinach, cauliflower and curry leaves. Arrange fish on top. Season. Serve immediately.

    Serve with lime cheeks.

Nutrition Information

Per Serve

Energy: 2435kJ/583 Cals (28%)

Protein: 47g (94%)

Fat: 27g (39%)

Sat fat: 14g (58%)

Carb: 33g (11%)

Sugar: 6g (7%)

Fibre: 8g (27%)

Sodium: 258mg (13%)