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Cod Curry with Pumpkin

This easy Cod Curry with Pumpkin is made with a spiced pumpkin-tomato sauce, fresh spinach, and gently poached cod.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2 people
Calories: 384 kcal
Course: Main Course , Soup
Cuisine: Indian

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)

Instructions

    Cup of Yum
  1. 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.  
  2. 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.
  3. 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.
  4. 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.
  5. 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

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

% 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.