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One pot curried cod

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

Nutritional information

 

Amount per serving

Protein (g)

27.9g

Energy (kJ)

2680kJ

Energy (kcal)

639kcal

Carbohydrate incl. fibre (g)

102.3g

Carbohydrate excl. fibre (g)

73.9g

Sugar (g)

31.0g

Fibre (g)

28.5g

Fat (g)

18.0g

Saturated fat (g)

2.0g

Unsaturated fat (g)

13.6g

Monounsaturated fat (g)

3.7g

Polyunsaturated fat (g)

10.0g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

589mg

Salt (g)

1.47g

Vitamin A (IU)

1334IU

Vitamin C (mg)

69.9mg

Calcium (mg)

293mg

Iron (mg)

13.45mg

Potassium (mg)

2397mg

Total

111.4g

10718kJ

2557kcal

409.4g

295.5g

124.2g

113.9g

72.2g

8.0g

54.5g

14.6g

39.8g

0.0g

0mg

2357mg

5.89g

5336IU

279.5mg

1173mg

53.79mg

9588mg

  • 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
  • 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.