Curried Cod In Tomato Sauce
A unique fish dish jammed with flavour. With a flavorful blend of curry powder, ginger, and garlic, this dish is sure to satisfy your taste buds. If you do not like chickpeas, you can substitute with cannellini, kidney, or black beans, or use lentils or diced potatoes instead. Adjust cooking time accordingly for your chosen substitute to cook through. And if you do not like cod, you can use haddock or halibut instead. Lots of options.
Equipment
- 1 Large sauce pan with a lid
Ingredients
- 4 cod fillets 5 oz./140g each
- 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
- 1 zest, then cut into wedge
- handful of fresh coriander to serve
- salt and pepper
Instructions
- Heat the olive oil over high heat in a large pan. Use a pan that has a lid!1 tbsp. olive oil
- Cook the onion for 5 minutes, then stir in the curry powder, ginger and garlic. Cook for another 1-2 minutes until fragrant.1 onion, 2 tbsp. curry powder, 2 tbsp. ginger, 3 garlic cloves
- Now, add in the tomatoes, and chickpeas and season with salt and pepper. Cook for 8-10 minutes until the sauce has thickened.2 x 14oz., 1 x 14 oz., salt and pepper
- 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.4 cod fillets
- Once cooked, sprinkle over the grated lemon zest and chopped coriander. Serve immediately with lemon wedges.1 zest, then cut into wedge, handful of fresh coriander
Video
Notes
Estimated nutrition per serving:
- 303 cals
- 6g fats
- 30g carbs
- 32g protein
- 9g fibre