CURRIED BEAN & COCONUT COD

Curried bean & coconut cod image

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

Provided by Sara Buenfeld

Time 45m

Number Of Ingredients 15

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

Steps:

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.
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.
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.
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.

Nutrition Facts : Calories 514 calories, Fat 10 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 11 grams sugar, Fiber 10 grams fiber, Protein 35 grams protein, Sodium 1.3 milligram of sodium