Curried bean & coconut cod
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Curried bean & coconut cod

By Sara Buenfeld

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

  • Prep:10 mins
    Cook:35 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 514
  • fat 10g
  • saturates 5g
  • carbs 66g
  • sugars 0g
  • fibre 10g
  • protein 35g
  • salt 1.3g

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

Method

  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.

  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.

  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.

  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.

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