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Curried bean & coconut cod

Curried bean & coconut cod in a bowl

Curried bean & coconut cod

Name: Curried bean & coconut cod
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 2
Ingredients: 125g brown basmati rice; 200g can sweetcorn; 15g ginger peeled; 2 large garlic cloves; 1⁄2 tsp mustard seeds; 1 tbsp garam masala; 1 tsp vegetable bouillon powder; 1⁄2-1 red chilli deseeded and sliced (optional); 1 cinnamon stick; 160g green beans trimmed; 160g whole cherry tomatoes; 160g baby spinach; 2 skinless cod loins (about 240g); 80g coconut yogurt; 10g coriander chopped, plus extra to serve

Sara Buenfeld

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Serves 2

Easy

Prep: 10 mins

Cook: 35 mins

A star rating of 4.3 out of 5.16 ratingsRate

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Enjoy this healthy, creamy cod curry. This cheat’s version combines sweetcorn and unsweetened coconut yogurt, which is lower in fat than coconut milk

Healthy

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Ingredients

Nutrition

Units:

MetricUS

125g brown basmati rice
200g can sweetcorn
15g ginger

peeled
2 large garlic cloves
1⁄2 tsp mustard seeds
1 tbsp garam masala
1 tsp vegetable bouillon powder
1⁄2-1 red chilli

deseeded and sliced (optional)
1 cinnamon stick
160g green beans

trimmed
160g whole cherry tomatoes
160g baby spinach
2 skinless cod loins

(about 240g)
80g coconut yogurt
10g coriander

chopped, plus extra to serve

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Nutrition: Per serving

kcal514
fat10g

low
saturates5g
carbs66g
sugars11g
fibre10g

high
protein35g
salt1.3g

Method

step 1

Boil the rice following pack instructions. Meanwhile, tip the sweetcorn into a bowl with the ginger and garlic, and blitz with a hand blender until smooth and creamy.
step 2

Put the mustard seeds in a large pan and warm briefly over a low heat until they start to pop. Tip in the garam masala and sweetcorn mixture, and mix with 350ml boiling water, the bouillon, chilli (if using) and cinnamon stick. Bring to the boil, then lower the heat to medium. Add the beans and tomatoes, then cover the pan and cook for 6 mins.
step 3

Add the spinach and stir until beginning to wilt, then top with the fish, spoon over some sauce or gently push it under, then cover and cook 5-8 mins more until the fish is just cooked.
step 4

Carefully lift the fish from the pan and stir the coconut yogurt and coriander into the curry. Serve with the rice and extra coriander scattered over.

Recipe from Good Food magazine, January 2022

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A star rating of 4.3 out of 5.16 ratings

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