CARIBBEAN STYLE CURRY COD
Caribbean curry cod is for easy to make, fresh, delicious flavour coming straight to your dinning table.
Provided by Charla
Categories Main Entree
Time 45m
Number Of Ingredients 22
Steps:
- Place the fish chunks in a medium sized bowl and sprinkle all of the listed ingredients to marinate the fish. Set aside to refrigerate for at least 2 hours or preferably overnight.
- On medium heat, melt the coconut oil then add the fish chunks and proceed to seal each side. The fish will be opaque when sealed, be careful not to keep turning the fish. We are only sealing, not cooking it.
- Once sealed, remove from the pan and set aside.
- Add some more coconut oil if required, melt, then saute the onion, scallion, garlic and ginger until soft and translucent.
- Add the bell peppers and cook until soft for 5 minutes
- Once the bell peppers are cooked add the herbs and spices - black pepper, thyme, parsley, fish seasoning.
- Stir in the tamarind paste and tomato
- Finally pour in the coconut milk, water, scotch bonnet and pink salt to taste.
- Bring the sauce to a boil, cover the pan with a lid and simmer on medium-low heat for 30 minutes.
- Around the 20 minute mark, add the fish chunks pushing down so the sauce covers it, cover the pan again and allow to thoroughly cook for the remaining 10 minutes.
- Serving accordingly.
Nutrition Facts : Calories 460 kcal, Sugar 20 g, Sodium 138 mg, Fat 50 g, SaturatedFat 43 g, Carbohydrate 39 g, Fiber 10 g, Protein 35 g, Cholesterol 65 mg, ServingSize 1 serving
COD CURRY
Another way to prepare cod. While the meal is simmering on the stove, you are free to entertain your guests.
Provided by Peter Pan
Categories Curries
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a large saucepan, saute onion in oil until golden brown.
- Add cinnamon, bay leaf, ginger and garlic.
- Continue to saute for another 1 minute.
- Add chili powder, cumin, coriander, turmeric and stir to mix for about 1 minute.
- Add chopped tomato, chilies, and cod into the sauce, stir to mix.
- Season with salt.
- Cover the pan and simmer for 15 minutes.
- Remove bay leaf before serving.
- Serve on a bed of steamed rice and a side of salad.
Nutrition Facts : Calories 231.2, Fat 11.6, SaturatedFat 1.6, Cholesterol 48.7, Sodium 657.3, Carbohydrate 10.6, Fiber 2.8, Sugar 4.8, Protein 22
CURRIED COD
An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too.
Provided by Katy Greenwood
Categories Dinner, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.
- Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.
Nutrition Facts : Calories 296 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 10 grams sugar, Fiber 8 grams fiber, Protein 34 grams protein, Sodium 0.4 milligram of sodium
COD & SPINACH YELLOW CURRY
A lightly spiced fish curry you can whip up in 30 minutes, with chunks of meaty cod, iron-rich spinach and creamy coconut milk
Provided by Charlie Clapp
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 11
Steps:
- In a small bowl, combine the spices. Coat the fish with half the spice mixture and some seasoning. Set aside.
- In a medium lidded frying pan, heat the oil over a medium heat. Add the onion, garlic and ginger, and fry for 8 mins until softened. Add the remaining spice mix and gently cook for 1 min to release the flavour of the spices.
- Pour in the coconut milk, bring to the boil and simmer for 3-5 mins to reduce slightly, then add the cod and spinach. Pop the lid on and continue to cook for 5 mins or so until the spinach has wilted and the cod is cooked through. Season to taste and serve with basmati rice and naan bread, if you like.
Nutrition Facts : Calories 651 calories, Fat 49 grams fat, SaturatedFat 32 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 9 grams sugar, Fiber 3 grams fiber, Protein 29 grams protein, Sodium 0.5 milligram of sodium
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