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Seafood main dishes

Cod curry

⏱ 60 min🍳 40 min👤 8 pp★★★☆☆

Indian cuisine is very spicy, with extremely rich flavours quite different to those which lovers of Mediterranean cuisine are accustomed, but nevertheless very interesting. The dish that we are describing here is based on cod - fresh or frozen, it doesn’t matter - to serve with some delicately steamed basmati rice. To top it all, we add a generous helping of chickpeas which makes this dish not only delicious but also highly nutritious. Try it - if you have children just adjust the quantity of spices so that the flavour is more delicate. If there are only adults eating you can be more daring, perhaps adding a little chilli.

Ingredients

Nutritional values 485 kcal / serving
Protein
38g
Carbohydrates
72g
Fat
6g
Fiber
12g

* approximate values per serving

Information
60 minutes Total time
40 minutes Active time
Serves 8 persons
★★★☆☆ Challenging

Preparation

Coarsely chop the garlic and onion. Fry them on a low heat in a large frying pan with a drizzle of extra virgin olive oil. Cut the tomatoes into pieces, put them into a food processor or blender along with the fish stock and, when the onion and garlic is nicely softened, these too. Blend everything not too finely and then put everything in a frying pan. Now add all the spices: the curry, ginger, and coriander. Add the drained chickpeas. Season with salt and pepper. Simmer and reduce for about twenty minutes. Now add the cod, having first cut it into large pieces. Wait until the fish is cooked, then serve with basmati rice.

Tips
Add the cod and cook only for last few minutes. In this way you avoid it becoming too stringy!
Trivia
As a result of the close relationship between India and Britain, many Indian dishes curries were imported and reinvented in Britain. That's why you shouldn’t be surprised if you get the chance to try this dish when you visit London!

Step by step

Ingredients
Ingredients
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Additional information

Curry Cod with Chickpeas

A delicious variation of curry cod is the one with the addition of chickpeas, which give the dish a heartier texture and a significant protein contribution. To prepare this recipe, it is necessary to follow the traditional procedure, but with the inclusion of pre-cooked chickpeas, which blend perfectly with the cod and spices. The chickpeas not only enrich the flavor but also add a touch of creaminess to the dish, making it even more satisfying. This curry cod with chickpeas is perfect to serve with Basmati rice, which absorbs the flavors of the curry well and creates a perfect pairing. You will discover a dish that combines the lightness of fish with the richness of legumes, ideal for a nutritious and tasty lunch.

Indian-Style Curry Cod

The preparation of curry cod can be enhanced with techniques typical of Indian tradition, to further elevate the flavors. In this variant, you can start by toasting spices such as curry, coriander, and ginger before adding the other ingredients. This step allows the aromas to be fully released and gives an extra boost to the dish. Additionally, you can opt for the addition of coconut milk, which will make the curry creamier and more enveloping. Served with Basmati rice, the Indian-style curry cod becomes a tasting experience that transports you on a journey through Eastern flavors, perfect for those who love spicy and aromatic cuisine.

Light Curry Cod Without Oil

For those who want a lighter version of curry cod, it can be prepared without oil, using a steaming method or a non-stick pan. This light variant keeps the flavors of the spices intact, without the addition of unnecessary fats. To achieve a tasty and healthy dish, it is essential to use fresh, quality ingredients, such as tomatoes and fresh cod. Additionally, you can enrich the recipe with vegetables of your choice, such as zucchini or carrots, which will cook alongside the fish, making the dish even more nutritious. This version is perfect for those following a controlled diet but who do not want to give up the taste and goodness of a good curry.

Benefits of Curry Cod and Nutritional Values

Cod is a lean fish, rich in protein and low in fat, offering numerous health benefits. It is an excellent source of omega-3, which contributes to heart and cardiovascular health. Additionally, curry is known for its anti-inflammatory properties, thanks to curcumin, its main active component. This dish, when prepared with fresh ingredients, has a relatively low caloric intake, with about 250-300 calories per serving, depending on the amounts of cod and chickpeas used. Regularly consuming curry cod can contribute to a balanced diet, providing essential nutrients and maintaining a high sense of satiety.

Can Curry Cod Be Frozen?

A common question regarding curry cod is whether it can be frozen. The answer is yes, curry cod can be frozen, but it is important to follow some precautions to maintain flavor and texture. It is advisable to freeze the dish right after preparation, before adding any fresh seasonings or garnishes. Make sure to store it in airtight containers or food bags, removing excess air to prevent freezer burn. When you wish to consume it, simply thaw it in the refrigerator overnight and heat it slowly in a pan. This way, you can enjoy delicious curry cod even days after preparation.