Curried Cod in Tomato Sauce

Not your usual fish dinner. Step outside the box and try something a bit different
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Print Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Course: Main Course
Cuisine: Indian
Keyword: Dairy Free, Fish, Gluten Free, High Protein, Main Course, Video
Servings: 4 Servings
Calories: 303kcal

Ingredients 

  • 1 tbsp Olive Oil
  • 1  Onion (Chopped)
  • 2 tbsp Curry Powder
  • 2 tbsp Ginger (Finely grated)
  • 3  Garlic Cloves (crushed)
  • 400 grams 2 x (400g) Cans Diced Tomatoes
  • 400 grams  Can Chickpeas (Drained)
  • 4  Cod  Fillets (5 oz./140g each)
  • Zest 1  Lemon ( then cut into wedges)
  • Handful Fresh Coriander  (to serve)
  • Salt and Pepper
UK Measurements – US Measurements

Instructions

  • Heat the olive oil over a 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.

Notes

Serving suggestions: 
Rice 
Boiled potatoes 

Nutrition

Calories: 303kcal | Carbohydrates: 30g | Protein: 32g | Fat: 6g | Saturated Fat: 1g | Sodium: 568mg | Potassium: 630mg | Fiber: 9g | Sugar: 6g | Vitamin A: 279IU | Vitamin C: 22mg | Calcium: 122mg | Iron: 4mg
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