4.8 from 48 votes
Cod Curry
This Cod Curry is much healthier than ordering a takeaway and something a little different for curry night.
Prep Time
5 mins
Cook Time
5 mins
Total Time
21 mins
Servings: 2 servings
Calories: 376 kcal
Course:
Main Course , Lunch , Dinner
Cuisine:
Indian
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 tablespoon garlic and ginger paste
- 2 tablespoon curry powder
- 100 g cauliflower chopped into small florets
- 0.5 aubergine (eggplant) diced
- 400 g chopped tomatoes canned
- 100 ml coconut milk
- 240 g cod fillets (about 120g/4oz per fillet)
- 0.5 lime juice only
- fresh coriander (cilantro) to serve
Instructions
- Heat 1 tablespoon Olive oil in a large pan and add 1 Onion and 0.5 Aubergine (eggplant). Cook until softened (about 2 minutes).
- Add 2 tablespoon Garlic and ginger paste and stir well.
- Stir in 2 tablespoon Curry powder and cook for a further minute.
- Add 100 g Cauliflower, 400 g Chopped tomatoes and 100 ml Coconut milk. Stir well so everything is combined and simmer for 8 minutes.
- Place 240 g Cod fillets on top of the sauce and cover the pan with a lid. Cook until the cod is cooked through, about 5-10 minutes.
- Squeeze over the juice of 0.5 Lime and sprinkle with Fresh coriander (cilantro).
Cup of Yum
Notes
- Once the cod has been added to the sauce, stir the sauce occasionally but very carefully as you don't want the fillets to break up in the sauce.
- Make sure you don't over-cook the cod, as it will become very tough.
- You can use light coconut milk instead of full fat in this cod curry, but you won't get the same creamy flavour.
- Add a little crunch to this curry by serving with some cashew nuts on top.
- This is a really mild curry, making it perfect for serving up to the whole family. However you you can always add a finely diced read chilli to the sauce, or just sprinkle some red chilli flakes.
- You can give this an extra protein boost by adding some quick cook lentils at the same time as the coconut milk.
- Make a vegetarian version of this by swapping the cod for chickpeas, halloumi/paneer or even just loads of vegetables. Make up a big pan of sauce and then swap the cod for a veggie alternative.
- An easy way to add a little extra flavour, texture and creaminess is by adding a spoonful of peanut butter (or almond or cashew).
- If you want a smooth sauce, then you could swap the tinned tomatoes for passata.
- You could cut the fish in to bite sized pieces, rather than adding whole fillets, if you prefer.
Nutrition Information
Serving
1portion
Calories
376kcal
(19%)
Carbohydrates
31g
(10%)
Protein
28g
(56%)
Fat
19g
(29%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Cholesterol
52mg
(17%)
Sodium
1131mg
(47%)
Potassium
1588mg
(45%)
Fiber
10g
(40%)
Sugar
13g
(26%)
Vitamin A
380IU
(8%)
Vitamin C
57mg
(63%)
Calcium
160mg
(16%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 376
% Daily Value*
| Serving | 1portion | |
| Calories | 376kcal | 19% |
| Carbohydrates | 31g | 10% |
| Protein | 28g | 56% |
| Fat | 19g | 29% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 52mg | 17% |
| Sodium | 1131mg | 47% |
| Potassium | 1588mg | 34% |
| Fiber | 10g | 40% |
| Sugar | 13g | 26% |
| Vitamin A | 380IU | 8% |
| Vitamin C | 57mg | 63% |
| Calcium | 160mg | 16% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.