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Curried Cod in Tomato Sauce

Prep Time

10 Min

Cook Time

25 Min

SErves

4

Calories

303

Fat

6g

Protein

32g

Carbs

30g

Fiber

9g

What You Need

  • 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 fresh coriander, to serve
  • salt and pepper

    What You Need To Do

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

    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.

    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.

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

    Menu Ingredients Information

    Gluten Free

    Gluten Free

    Dairy Free

    Dairy Free

    High in Protein

    High in Protein Over 20g a Serving

    Phone

    (135) 236-7563

    Email

    info@dividietitian.com

    Address

    1234 Divi St. #1000 San Francisco, CA 33945