Cod Curry Recipe

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Cod Curry
Serves 4
As I watched this dish being cooked in Pondicherry, I thought it was the perfect recipe for our own cod; you could also try it with pollock, haddock or hake. Another simple, fresh and fragrant curry from southern India, and, as I’m rather too fond of saying, if we could get fish dishes like this anywhere, everyone would love fish.
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406 calories
23 g
86 g
21 g
31 g
7 g
293 g
1583 g
11 g
0 g
13 g
Nutrition Facts
Serving Size
293g
Servings
4
Amount Per Serving
Calories 406
Calories from Fat 186
% Daily Value *
Total Fat 21g
33%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 86mg
29%
Sodium 1583mg
66%
Total Carbohydrates 23g
8%
Dietary Fiber 3g
12%
Sugars 11g
Protein 31g
Vitamin A
17%
Vitamin C
15%
Calcium
6%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the paste
  1. 1 small onion, chopped
  2. 1 small tomato, chopped
  3. 80g fresh or frozen coconut, grated or chopped
  4. 30g/6 cloves of garlic, peeled
  5. 9 dried Kashmiri chillies, stalks snipped off
  6. 1tbsp black peppercorns
  7. 1½ tsp salt
For the fish
  1. 50 ml vegetable oil
  2. 1 tsp black mustard seeds
  3. 1 tsp urid dal (husked)
  4. 2 tsp tumeric
  5. 150 ml water
  6. 600 g cod fillet (or pollock, haddock or hake), cut into 4cm slices
  7. Handful of fresh curry leaves
  8. Handful of fresh coriander leaves
To serve
  1. Boiled basmati rice and Chapatis
Instructions
  1. Put all the paste ingredients in a mini food processor and blend to a thick paste, adding a splash of water if needed.
  2. Heat the oil in a heavy-based saucepan or karahi over a medium heat. Add the mustard seeds and urid dal and fry for 30 seconds, then add the paste and the turmeric, and fry for 2–3 minutes until fragrant. Add the water, bring to the boil then add the cod. Cook for 5 minutes, or until cooked through, occasionally shaking the pan gently to distribute the heat (avoid using a utensil to stir as the fish is delicate and will break up).
  3. Finally add the curry leaves and coriander to the pan and serve with rice and Indian bread.
Adapted from Rick Stein's India
beta
calories
406
fat
21g
protein
31g
carbs
23g
more
Adapted from Rick Stein's India
Outlaw Fitness http://www.outlawfitnesshq.com/
codcurry

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