Yellow Rice, and Easy Dhal Wade and Spiced Fish Curry, mali cooking

fish fillets

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is plant-based and lower in calories, while canned fish is more affordable.

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + coconut extract

Light coconut milk reduces fat content, while the alternative is budget-friendly.

lentils

🥗Healthier: split peas

💰Cheaper: beans

Split peas are nutritious and less expensive than some lentils.

ginger

🥗Healthier: ginger paste

💰Cheaper: ground ginger

Ginger paste is convenient, while ground ginger is economical.

Heat oil in a large pot over medium heat until shimmering.

Add mustard seeds and cook until they pop, about 1 minute.

Stir in chopped onions and sauté until translucent, about 5 minutes.

Add minced garlic, ginger, and green chilies; cook for 2 minutes until fragrant.

Mix in chopped tomatoes and cook until softened, about 3-4 minutes.

Sprinkle in turmeric, coriander powder, and red chili powder; stir to combine.

Pour in coconut milk and bring to a gentle simmer.

Add fish fillets and cook until opaque, about 5-7 minutes.

In a separate pot, rinse lentils under cold water until the water runs clear.

Add lentils and water to the pot; bring to a boil, then reduce heat and simmer until tender, about 20-25 minutes.

Season lentils with salt and stir well before serving.

Serve fish curry over a bed of lentils, garnished with curry leaves.

Cooking Techniques

Spice Level:

Allergens