{"id":2120557,"date":"2026-08-19T10:17:55","date_gmt":"2026-08-19T17:17:55","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2120557"},"modified":"2026-08-19T10:17:55","modified_gmt":"2026-08-19T17:17:55","slug":"39g-protein-12g-fibre-one-pan-dinner","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2026\/08\/19\/39g-protein-12g-fibre-one-pan-dinner\/","title":{"rendered":"39g protein, 12g fibre one pan dinner"},"content":{"rendered":"<p>Date: <b>2026-08-19 11:00:36<\/b><\/p>\n\n<div id=\"wrap_aoa38306\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/4k1V2YI2hsg?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoa38306\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoa38306\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoa38306\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoa38306', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>\ud83e\udd58 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.<\/p>\n<p>I love this dish because:<\/p>\n<p>\ud83d\udc49 You get a double protein hit from the trout and lentils, which will keep you fuller for longer.<br \/>\n\ud83d\udc49 It\u2019s full of fibre which helps reduce heart disease risk and feeds your gut microbes.<br \/>\n\ud83d\udc49 Packed with veggies and herbs for anti-inflammatory benefits.<br \/>\n\ud83d\udc49 It\u2019s great for leftovers, I\u2019ve basically prepped tomorrow\u2019s lunch!<\/p>\n<p>Ingredients (serves 4)<\/p>\n<p>1 tbsp olive oil<br \/>\n200g shallot, finely sliced<br \/>\n2 cloves garlic cloves, minced<br \/>\n250g baby tomatoes, halved<br \/>\n2 tsp turmeric powder<br \/>\n3\u20134 tbsp harissa paste<br \/>\n400ml passata<br \/>\n1 can coconut milk (can)<br \/>\n120g baby spinach<br \/>\n250g beluga lentils (cooked)<br \/>\n480g trout fillets<\/p>\n<p>To serve, optional<br \/>\n30g coriander<\/p>\n<p>Method:<br \/>\n 1. Gather and prepare your ingredients.<br \/>\n 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.<br \/>\n 3. Add the tomatoes and cook for 3-4 minutes, until bursting and turning jammy.<br \/>\n 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.<br \/>\n 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.<br \/>\n 6. Stir through the spinach and lentils. Cook for 1-2 minutes, just until the spinach has wilted.<br \/>\n 7. Nestle the trout fillets into the simmering sauce. Cover and cook for 7-8 minutes until the flesh is firm to the touch.<br \/>\n 8. Remove from the heat. Serve with coriander, if desired.<\/p>\n<p>We have tons more recipes like this on the Doctor\u2019s Kitchen app \u27a1\ufe0f simply download and search for your favourite ingredient!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2026-08-19 11:00:36 \ud83e\udd58 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: \ud83d\udc49 You get a double protein hit from the [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2120558,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2120557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2120557"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120557\/revisions"}],"predecessor-version":[{"id":2120559,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120557\/revisions\/2120559"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2120558"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2120557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2120557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2120557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}