One-pan Green Fish with Spicy Ginger Oil

This easy, Indian-inspired one-pan dish is full of bold flavours, warming spices, and vibrant greens. The sauce—made with blended peas, spinach,... and fish stock—creates a silky, aromatic base for tender fish and hearty chickpeas. A sizzling mix of ginger, cumin, mustard, and fennel seeds adds a punchy finish, making every bite deeply satisfying. This is a saucy dish, so be sure to serve it with rice, naan, or roasted potatoes to soak up the delicious green broth. Read more This easy, Indian-inspired one-pan dish is full of bold flavours, warming spices, and vibrant greens. The sauce—made with blended peas, spinach, and fish stock—creates a silky, aromatic base for tender fish and hearty chickpeas. A sizzling mix of ginger, cumin, mustard, and fennel seeds adds a punchy finish, making every bite deeply satisfying. This is a saucy dish, so be sure to serve it with rice, naan, or roasted potatoes to soak up the delicious green broth.

Prep time
10 minutes
Cook time
20 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days (but best eaten fresh)
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Shellfish, Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

625kcal
Calories
57g
Protein
30g
Total Fat
37g
Carbs
16g
Fibre
6g
Sugars
239mg
Calcium
18%
 
8mg
Iron
44%
 
227mg
Magnesium
54%
 
756mg
Phosporus
60%
 
1699mg
Potassium
36%
 
1109mg
Sodium
48%
 
3mg
Zinc
31%
 
1mg
Copper
85%
 
1mg
Vitamin B1
68%
 
1mg
Vitamin B2
45%
 
11mg
Vitamin B3
66%
 
1mg
Vitamin B6
68%
 
226mcg
Vitamin B9
56%
 
401mcg
Vitamin A
45%
 
4mcg
Vitamin B12
184%
 
50mg
Vitamin C
55%
 
2mcg
Vitamin D
9%
 
9mg
Vitamin E
62%
 
373mcg
Vitamin K
311%
 
Calories: 625kcal; Protein: 57g; Total Fat: 30g; Carbs: 37g; Fibre: 16g; Sugars: 6g; Calcium: 239mg (18%); Iron: 8mg (44%); Magnesium: 227mg (54%); Phosporus: 756mg (60%); Potassium: 1699mg (36%); Sodium: 1109mg (48%); Zinc: 3mg (31%); Copper: 1mg (85%); Vitamin B1: 1mg (68%); Vitamin B2: 1mg (45%); Vitamin B3: 11mg (66%); Vitamin B6: 1mg (68%); Vitamin B9: 226mcg (56%); Vitamin A: 401mcg (45%); Vitamin B12: 4mcg (184%); Vitamin C: 50mg (55%); Vitamin D: 2mcg (9%); Vitamin E: 9mg (62%); Vitamin K: 373mcg (311%)
Show more
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Shellfish, Soy
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Recipe categories: High Protein, Indian, Legumes, One Pots

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