Healthy, Easy Fish Recipe for Lent

easy fish recipe in bowl

If you’re Catholic in St. Louis, you know that fish fries are a THING. And I’d never tell you to go an entire season without some hush puppies for a good cause, but most fish fries aren’t exactly healthy. Luckily, I’ve got an easy fish recipe for a Friday night.

A far cry from deep-fried catfish, this fish recipe simmers in a flavorful tomato broth. It tastes delicious over rice or quinoa, and you can keep it simple by heating up a bag of frozen veggies.

In the words of Montell Jordan, this is how we do it.

Healthy Easy Fish Recipe

Yields: 4 servings
Prep Time: 10 minutes
Chill Time: 25 minutes
Difficulty: Easy


  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 tablespoons curry powder
  • 2 tablespoons fresh ginger, finely grated
  • 3 garlic cloves, crushed
  • 2 14-oz cans diced tomatoes
  • 1 14-oz can chickpeas, drained
  • 4 cod filets, 5 oz each
  • 1 lemon, zested and cut into wedges
  • handful fresh coriander
  • salt and pepper


​Heat the olive oil over high heat in a large pan. Use a pan that has a lid! 

Cook the onion for 5 minutes, then stir in the curry powder, ginger and garlic. Cook for another 1-2 minutes until fragrant. Now, add in the tomatoes, chickpeas and season with salt and pepper. 

Cook for 8-10 minutes until the sauce has thickened. Add in the cod fillets and cover them with the sauce. Cover the pan with a lid and cook for 5-10 minutes until the fish is cooked through.  

Once cooked, sprinkle over the grated lemon zest and chopped coriander. Serve immediately with lemon wedges. 

Want a printable version of this recipe, complete with nutrition facts and a scannable MyFitnessPal code? Click here!

Add it to your Friday supper rotation and let me know what you think! And, if you’re looking for easy, healthy recipes that taste delicious (or you just want to chat about all things nutrition), join in the fun in our private nutrition Facebook group!

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