Cod Curry with Pumpkin
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
30 mins
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Servings
2 people
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Calories
384 kcal
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Course
Main Course, Soup
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Cuisine
Indian
Cod Curry with Pumpkin
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This easy Cod Curry with Pumpkin is made with a spiced pumpkin-tomato sauce, fresh spinach, and gently poached cod.
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Ingredients
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 onion, diced
- 2 teaspoons garam masala
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- 4 garlic cloves, minced
- 28 ounces diced tomatoes
- 1 cup pumpkin puree
- 3 ounces fresh spinach (about 2 handfuls)
- 8 ounces cod (~2 fillets)
- lemon or lime wedge (to serve)
- 2 sprigs cilantro, removed from stems (optional, to serve)
- rice or crusty bread (optional, to serve)
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Instructions
- Heat olive oil on medium heat in a large pot. Add mustard seeds, and let them fry in the oil until they begin to pop.
- Add onions, garam masala, smoked paprika and salt and until the onions soften and the spices become fragrant.Add the garlic and cook 1-2 more minutes until the garlic is fragrant.
- Add tomatoes and pumpkin to the pot. Let the mixture simmer on medium for about 5 minutes.Add the fresh spinach, and stir the spinach into the tomato-pumpkin mixture.
- Set the two cod fillets on top of the tomato-pumpkin mixture, and cover the pan. Set a timer for 5 minutes, and allow the fish to poach in the curry.Uncover the pan. The fish should be opaque white and cooked through.
- Top curry with cilantro (optional), and squeeze a little fresh lemon or lime juice over the cod right before serving.
Notes
- Nutrition information does not include optional rice or bread.
Nutrition Information
Show Details
Calories
384kcal
(19%)
Carbohydrates
49g
(16%)
Protein
31g
(62%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Cholesterol
49mg
(16%)
Sodium
1210mg
(50%)
Potassium
2259mg
(65%)
Fiber
15g
(60%)
Sugar
24g
(48%)
Vitamin A
24446IU
(489%)
Vitamin C
61mg
(68%)
Calcium
257mg
(26%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 384 kcal
% Daily Value*
| Calories | 384kcal | 19% |
| Carbohydrates | 49g | 16% |
| Protein | 31g | 62% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 49mg | 16% |
| Sodium | 1210mg | 50% |
| Potassium | 2259mg | 48% |
| Fiber | 15g | 60% |
| Sugar | 24g | 48% |
| Vitamin A | 24446IU | 489% |
| Vitamin C | 61mg | 68% |
| Calcium | 257mg | 26% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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