Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Cod baked under a spiced onion-tomato masala — India.
Equipment: Frying pan; baking dish
Measures and names
Ingredients
- 4 cod loins
- 1 onion, 3 garlic cloves
- thumb of ginger
- 2 tbsp curry powder
- 1 x 400g tin chopped tomatoes
- 2 tbsp Greek yoghurt
- 1 tbsp oil
- Coriander (cilantro), to serve
- Cauliflower rice, to serve
Method
- Heat the oil in a pan and cook the onion for 5 minutes. Add the garlic, ginger and curry powder for 1 minute.
- Add the tomatoes and simmer for 8 minutes, until thick. Take off the heat and stir in the yoghurt — off the heat so it doesn't split.
- Heat the oven to 190°C (fan 170°C). Sit the cod in a baking dish, season lightly, and spoon the masala over.
- Bake for 15 minutes, until the cod flakes easily.
- Scatter with coriander and serve with cauliflower rice.
Swaps and tips
Stirring yoghurt into the sauce makes it rich and mellow. Any firm white fish works in place of cod.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 21 g | 6 g | 2 g | 5 g | 158 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
