Fish is the Dish

Cod Curry in a Hurry

Prep time: 5 minutes Cooking time: 10-12 minutes Serves: 4 Skill level: Easy Peasy Recipe by: Seafish

Looking for a tasty curry but don’t think you have the time? This is a great dish that you can prepare and cook in under 20 minutes! Try it for yourself this week

Ingredients

4 x 170g cod fillets or any other white fish
1 tbsp sunflower oil
1 large onion, diced
2 cloves garlic, crushed
2 tbsp curry powder
2 Granny Smith apples, core removed and diced
2 red peppers, diced
400ml tin reduced-fat coconut milk
1tbsp chopped coriander, to garnish
500g cooked basmati rice
2 chappatis, halved

Alternative fish

Coley Gurnard Haddock Hake Ling Monkfish Pollack and Pollock Whiting

Nutritional information

548 kcal
16.9g fat
7.2g saturates
65g carbs
14.5g sugars
6.5g fibre
38.3g protein
0.7g salt

The method

Heat the oil in a pan over a medium heat. Add the onion and garlic and cook gently for a few minutes until translucent. Add the curry powder, apples and peppers and cook gently for 1 minute. Next add the fish chunks and stir in the coconut milk.
Turn the heat down slightly so all the ingredients are simmering and cook for 10 minutes until the fish is cooked through. The sauce should reduce and thicken slightly – if it hasn’t, don’t worry just give it an extra few minutes to simmer.
Serve with the rice and chapatis, garnished with the coriander.