Poached Curried Cod in Tomato Sauce

LEVEL

EASY

TIME

10 MIN

SERVES

4

NUTRITION

CALORIES

303

FAT

6g

PROTEIN

32g

CARBS

30g

INGREDIENTS

1 tbsp. olive oil

1 onion, chopped

2 tbsp. curry powder

2 tbsp. ginger, finely grated

3 garlic cloves, crushed

2 x 14oz. (400g) cans diced tomatoes

1 x 14 oz. (400g) can chickpeas, drained

4 cod fillets (5 oz./140g each)

zest 1 lemon, then cut into wedges

handful of fresh coriander, to serve

salt and pepper

Recipe Key>>

Poached Curried Cod in Tomato Sauce

INSTRUCTIONS

Step 1

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

Step 2

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.

Step 3

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.

Step 4

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

Step 5

Serving suggestions – Rice or Boiled Potatoes

QUICK TIPS

Cod is a good source of omega-3 fatty acids. It is also rich in vitamin B12 and iodine.

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