Quick cod curry

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Quick cod curry

Serves 4


1 tbsp vegetable oil

3 garlic cloves, sliced

2 tbsp tikka curry paste

2 tbsp mango chutney

1 x 400g tin of chopped tomatoes

1 x 400g tin of chickpeas, drained and rinsed

4 cod fillets, skins removed

2 tbsp natural yoghurt

Zest and juice of 1 lemon

Salt and black pepper


To serve:

Natural yoghurt

Fresh coriander, chopped

Fresh chillies, sliced

Rice


  1. Heat one tablespoon of vegetable oil in a large saucepan over a medium heat. Add the garlic and cook for one minute until golden. Stir in the curry paste and cook for one minute longer.
  2. Add the mango chutney and tomatoes and bring to the boil. Cook for two minutes, then remove from the heat. Allow to cool slightly, then whizz with a hand blender until smooth.
  3. Return the pot to a medium heat. Stir in the chickpeas and 100ml of water and bring to the boil.
  4. Season the cod and add to the pan. Simmer for 4-5 minutes until opaque and cooked through.
  5. Gently stir in the yoghurt, lemon zest and juice, being careful not to break up the fish. Season to taste.
  6. Top with a dollop of yoghurt, some chopped coriander and some sliced chillies, then serve with rice.

Per serving: 192kcals, 4.6g fat (0.4g saturated), 14.6g carbs (6.3g sugars), 24.7g protein, 2.7g fibre, 0.149g sodium