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One pot curried cod

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 2 onions
  • 3 garlic cloves
  • 50 g fresh ginger
  • 4 pieces of cod, 100 g each
  • 3 tbsp oil
  • 1 tbsp turmeric
  • 1 tbsp curry powder
  • 2 tins of chopped tomatoes (800 g)
  • 1 Knorr fish stock pot
  • 500 ml water
  • 200 g white cabbage
  • 1 tin of chickpeas (400 g)
  • 1 tin of lentils (400 g)
  • zest of 1 lemon
  • handful coriander, roughly chopped

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

577kcal

Energy (kJ)

2409kJ

Protein (g)

24.5g

Carbohydrate incl. fibre (g)

87.3g

Carbohydrate excl. fibre (g)

62.1g

Sugar (g)

23.0g

Fibre (g)

25.2g

Fat (g)

17.7g

Saturated fat (g)

1.9g

Unsaturated fat (g)

13.4g

Monounsaturated fat (g)

3.6g

Polyunsaturated fat (g)

9.8g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

84mg

Salt (g)

0.21g

Vitamin A (IU)

3506IU

Vitamin C (mg)

82.9mg

Calcium (mg)

197mg

Iron (mg)

9.23mg

Potassium (mg)

2088mg

Total

2307kcal

9636kJ

98.0g

349.3g

248.4g

92.1g

100.9g

70.6g

7.6g

53.7g

14.4g

39.2g

0.0g

0mg

338mg

0.84g

14025IU

331.8mg

789mg

36.92mg

8351mg


  • 1 Finely dice the onion, smash the garlic and grate the fresh ginger
  • 2 Fry the cod in oil on a high heat until nice and golden on both sides and set aside.
  • 3 Fry the onion for 5 minutes. Add the garlic, ginger, turmeric, curry, both tins of tomatoes, fish stock pot and water.
  • 4 Cut the cabbage into large chunks and add to the mixture. Cook for 10 minutes.
  • 5 Add the rinsed chickpeas and lentils. Add the cod. Cook slowly for 5 minutes.
  • 6 Finally add the lemon zest and juice and the roughly chopped coriander.