39g protein, 12g fibre one pan dinner

Date: 2026-08-19 11:00:36

×

🥘 High protein, high fibre lazy weeknight dinners are a lifesaver when you have zero energy. This trout poached in harissa coconut lentils ticks all the boxes, takes only half an hour, and happens all in one pan.

I love this dish because:

👉 You get a double protein hit from the trout and lentils, which will keep you fuller for longer.
👉 It’s full of fibre which helps reduce heart disease risk and feeds your gut microbes.
👉 Packed with veggies and herbs for anti-inflammatory benefits.
👉 It’s great for leftovers, I’ve basically prepped tomorrow’s lunch!

Ingredients (serves 4)

1 tbsp olive oil
200g shallot, finely sliced
2 cloves garlic cloves, minced
250g baby tomatoes, halved
2 tsp turmeric powder
3–4 tbsp harissa paste
400ml passata
1 can coconut milk (can)
120g baby spinach
250g beluga lentils (cooked)
480g trout fillets

To serve, optional
30g coriander

Method:
1. Gather and prepare your ingredients.
2. Heat the olive oil in a large saucepan over medium-high heat. Add the shallots and garlic with a sprinkle of salt and pepper. Cook, stirring often for 4-5 minutes, until softened.
3. Add the tomatoes and cook for 3-4 minutes, until bursting and turning jammy.
4. Add the turmeric and harissa and stir to incorporate over the heat for 1-2 minutes, until the mixture has turned a rich, deep orange colour.
5. Add the tomato passata and coconut milk. Stir to combine. Bring to a simmer and allow to bubble gently for 5-6 minutes, until thickened. Add salt to taste.
6. Stir through the spinach and lentils. Cook for 1-2 minutes, just until the spinach has wilted.
7. Nestle the trout fillets into the simmering sauce. Cover and cook for 7-8 minutes until the flesh is firm to the touch.
8. Remove from the heat. Serve with coriander, if desired.

We have tons more recipes like this on the Doctor’s Kitchen app ➡️ simply download and search for your favourite ingredient!