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Cod

Cod

Cod is an excellent source of protein, selenium, also vitamin B6 and phosphorous. In addition to omega-3 fatty acids, vitamin B12, potassium, vitamin D and niacin. The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.

 
   

 
  Bengal Fish Curry   Serves 4  
 


Directions:

Microwave Power: 800 Watt

Mix together the cornflour, curry powder, mango chutney and fish stock cube in a heatproof jug.

Gradually add the hot water, stirring until smooth.

Cook uncovered in the microwave on HIGH for 1 minute.

Place the fish in a suitable dish, top with the sliced peppers and pour the sauce over the fish.

Cover and return to the microwave and cook on HIGH for a further 3 minutes, stirring sauce half way through the cooking time.

Leave to stand for 2 minutes before serving with wild and basmati rice and peshwari naan.

Garnish with coriander and serve with rice and green vegetables.

 


Ingredients:

• 4 x 170g (6oz) cod thick fillet, cubed
• 4 x 5ml spoon (4 teaspoons) cornflour
• 1 x 15ml spoon (1 tablespoon) curry powder
• 3 x 15 ml spoon (3 tablespoons) Bengal hot mango chutney
• 1 fish or chicken stock cube
• 300ml (10 fl oz) boiling water
• half a green pepper, cut into rings
• fresh chopped coriander, to garnish