Coconut Lentil Curry with Seabass – 3sp

I have a slight obsession with lentils. I think they add the most amazing and unique flavour to a dish and always do a great job of filling you up. This week I decided to put together a new curry which could be adapted for a vegetarian or be made with fish or chicken. The recipe below therefore will tell you how to make the curry sauce itself which can be served with potatoes, chicken or fish (or anything else you fancy!). I served it with seabass for dinner and it was delicious so I’ve include the points and method for that below too.

I had the curry sauce on its own with the fish and accompanied it with a Be Good to Yourself Naan Bread (3sp) but you could also serve this with rice (my hubbie had his with 60g wholegrain basmati rice for another 6sp). Either way, be sure to add the extra points.

Because this serves 4, the hubbie and I also had this for lunch the next day at work and instead of fish, I added 100g of roasted chicken, shredded before I warmed it up. Perfection!

If you like your curries hot, use a nice hot chilli such as a scotch bonnet. If not and you like a medium heat, go for a regular red chilli. If you are more of a mellow fellow, omit the chilli and just use the chilli flakes.

The ingredients list here might look long but I assure you, the majority of it will already be found in our store cupboard (especially if you’ve made some of my other recipes!!).

Coconut Lentil Curry with Seabass

Serves 4 = 3sp per serving (without rice) (Flex)


For the curry

1 tbsp each cumin and coriander seeds

4 cloves of garlic, peeled and finely chopped

1 inch piece of ginger, peeled and grated

1 large onion, peeled and finely chopped

1 red chilli, finely chopped

1 tbsp curry powder (roasted curry powder if you have it, if not normal is fine)

1 tsp each turmeric, cayenne pepper and salt

½ tsp each cinnamon and crushed chillies

1 x 400g tin of chopped tomatoes

200g dried red lentils

1 vegetable stock cube made up with 1 litre of boiling water

½ tin light coconut milk

Large bunch of coriander, roughly chopped

Large bag of spinach, roughly chopped

For the fish

4 x 90g seabass fillets (with skin), raw

½ tsp turmeric

1 ½ tsp lightest lurpack

1 tbsp finely chopped coriander

1 garlic cloves, peeled and crushed

1 lemon


Take a large sauce pan, pop on the heat and dry toast the cumin and coriander seeds for a minute or two until you can smell the gorgeous aromas coming off them. Pop in a pestle and mortal and grind to a powder. Leave to one side.

Spray the now empty pan with 1kal, add the onions, garlic, ginger and chilli and fry for 5-6 minutes until the onions are soft (add a little water if the pan gets too dry). Next add the crushed cumin and coriander seeds, curry powder, turmeric, cayenne pepper, salt, cinnamon and crushed chillies. Fry for another minutes and then add the tomatoes, lentils and vegetable stock.

Bring to the boil and then reduce to a simmer. Simmer for 40 minutes (or until the lentils are cooked and nice and soft), stirring throughout (otherwise the lentils tend to stick). Add a splash of water if required to stop the sauce drying out. Once reduced and thickened a little, add the coconut milk and spinach and keep simmering until the spinach is wilted. Season to taste and then keep the sauce warm whilst you cook the fish.

For the fish, take a small bowl and mix together the butter, turmeric, garlic and coriander until well combined and soft. Rub over the flesh side of your fish fillets (not on the skin side). Season the fish with salt and pepper.

Take a large frying pan, spray with 1kal and bring to a medium heat. Add the fish to the pan, skin side down and fry for 4-5 minutes. Turn over and cook for another few minutes (until cooked through or to your liking). This should give you a nice crispy skin and lovely tender fish flesh.

To finish the curry, add the juice of 1/2 the lemon and the coriander. Stir.

Then take a bowl, add the rice if you are having it and add the curry sauce on top. Finish by topping with the fillet of fish and serve with a small slice of lemon.





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29 thoughts on “Coconut Lentil Curry with Seabass – 3sp

  1. Tina Doran says:

    Sorry to be a nuisance but when does the toasted cumin and coriander seeds get added, while the lentils are cooking?

    Making this just now and smells delicious.


  2. Tina Doran says:

    Sorry to be a nuisance but when does the toasted cumin and coriander seeds get added, while the lentils are cooking?

    Making this just now and smells delicious.


  3. Annalisa says:

    I made this as part of a family curry night last week and it was the star of the show!!! I’m about to make a huge batch to freeze and take to work as lunches. We used three of your lovely curry recipes for the party and everyone said how nice they were. Thanks.

  4. Nichole Booker says:

    Laura – this is Absolutely gorgeous in fact it is lush amazing!!

    Will definitely do this one over and over again.

    Have shared your blog with a few other colleagues of mine. Xx


  5. Lisa Webb says:

    Hi I’ve made the sauce and going to have it with chicken breast. How many points would that be please. I know on Flex it would be free but I prefer the SP plan.
    Many thanks.

  6. Maya says:

    This is a truly delicious meal, full of flavour and simple to make. Thank you, I’ll certainly be trying some of your other recipes.

  7. Shirley Morgan says:

    OMG, just had this for dinner. Absolutely lovely – the best meal I’ve had since doing WeightWatchers! Had it with salmon and have enough left for lunch tomorrow. I’ve tried quite a few of your recipes and they’ve all been lovely but this is currently wearing the crown.

  8. Louise Kelly says:

    Have just made this, my first of your recipes and it was Lovely, did it with chicken. My husband was very sceptical but clear plates all round, will certainly be making more of your recipes!

  9. Gail Dawson says:

    Just made this with cod fillets only one word delicious. Very filling and tasty you can taste all the flavours. Think I’ll be using lentils now instead of rice. Next to Malaysian stir fry this is my new favourite.

  10. Donna S says:

    This was delicious- used haddock instead of Seabass and courgettes instead of spinach ( just what I had in – everything else was store cupboard). We didn’t have the rice just to keep the points low and we didn’t really miss it. I will have a portion of the lentils by themselves for my lunch tomorrow.
    Spoilt for choice of which of your wonderful recipes to cook next, particularly like the Korean dishes.
    I’ve passed your website details onto my friends at my Weightwatchers group. Keep up the good work ! ?xx

  11. Cheryl Tuffnell says:

    Just cooked this dish and it was amazing, so very tasty and very easy to cook. My hubby can’t stop talking about how yummy it was. Thank you i can’t wait to try some of your other recipes

  12. Laura says:

    This dinner was so delicious. I love a good curry and this will now be a staple in our household. We had ours with prawns sautéd in lurpak light, garlic and ginger xx

  13. Jill Cockayne says:

    Laura, possibly the best of your recipes I have tried yet – who knows, every one I have tried has been delicious. Simply couldn’t tell it was a “diet” curry – so good. Just back from Sri Lanka and your recipe was equally as good as anything we ate there and we got through quite a few curries! Keep up the great work and make us a cookery book soon. Far superior recipes to what is on WW app. Xxx

  14. Alison says:

    Made this last night but had it with prawns, it was amazing, and really really filling, I actually managed to get 5 portions out of this recipe, so have several now in the freezer for the days that I want to reach for something quick and easy and my hand would stray to the oven chips!! lol. Can’t wait to try some of your other delicious looking recipes. Please keep inspiring us to stay slim!!

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