healthy mindset

by Awaecnan

MIND SET

NUTRITION

HYPNOSIS

Poached Curried Cod in Tomato Sauce

LEVEL

EASY

TIME

10 MIN

SERVES

4

NUTRITION

CALORIES

303

FAT

6g

PROTEIN

32g

CARBS

30g

INGREDIENTS

1 tbsp. olive oil ​

1 onion, chopped ​

2 tbsp. curry powder ​

2 tbsp. ginger, finely grated ​

3 garlic cloves, crushed ​

2 x 14oz. (400g) cans diced tomatoes ​

1 x 14 oz. (400g) can chickpeas, drained ​

4 cod fillets (5 oz./140g each) ​

zest 1 lemon, then cut into wedges ​

handful of fresh coriander, to serve ​

salt and pepper

 

Poached Curried Cod in Tomato Sauce

INSTRUCTIONS

Step 1

Heat the olive oil over a high heat in a large pan. Use a pan that has a lid! 

Step 2

Cook the onion for 5 minutes, then stir in the curry powder, ginger and garlic. Cook for another 1-2 minutes until fragrant. Now, add in the tomatoes, chickpeas and season with salt and pepper. 

Step 3

Cook for 8-10 minutes until the sauce has thickened. Add in the cod fillets and cover them with the sauce. Cover the pan with a lid and cook for 5-10 minutes until the fish is cooked through.  

Step 4

Once cooked, sprinkle over the grated lemon zest and chopped coriander. Serve immediately with lemon wedges. 

Step 5

Serving suggestions – Rice or Boiled Potatoes

 

 

 

 

QUICK TIPS

Cod is a good source of omega-3 fatty acids. It is also rich in vitamin B12 and iodine.

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Poached Curried Cod in Tomato Sauce
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