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fishhealthyhigh-proteinweeknight

Tikka cod with caramelised onion rice

Tikka-marinated cod on spiced rice with mango chutney-caramelised onions, peas and chickpeas, with a cool mint raita.

Serves
2

Plus at least 30 mins marinating

2 servings

Ingredients

  • 2 skinless cod fillets
  • Salt and pepper

For the marinade

  • 2 tbsp Greek yogurt (ideally full fat)
  • Juice of 1 lemon
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1 tsp garam masala
  • 1 tsp mango chutney
  • 1 tsp tomato purée

For the caramelised onion rice

  • 2 tsp olive oil
  • 2 red onions, finely sliced
  • 1 tbsp mango chutney
  • 1 tbsp garam masala
  • 1 tbsp tomato purée
  • 80g frozen peas
  • ½ x 400g can of chickpeas, drained and rinsed
  • 250g precooked rice
  • Handful of baby spinach leaves

For the raita

  • 150g Greek yogurt (ideally full fat)
  • 2 tbsp chopped coriander leaves
  • 1 tbsp chopped mint leaves
  • Juice of ½ lemon

Method

  1. Mix the marinade ingredients with some salt and pepper, coat the cod and leave for at least 30 mins.
  2. Heat the oven to 220C/200C fan/gas 7, or an air fryer to 200C.
  3. Heat the oil in a large pan over a medium heat. Cook the onions with the mango chutney for 10-15 mins until caramelised, adding a splash of water if they catch. Stir in the garam masala and tomato purée and cook for 2 mins.
  4. Add the peas and chickpeas and cook for about 3 mins, then stir in the rice and spinach and cook for a few mins more until hot and wilted.
  5. Bake the cod on a tray for 10-15 mins (or air fry for 12-15 mins) until it flakes easily.
  6. Meanwhile, mix the raita ingredients with salt and pepper.
  7. Serve the rice topped with the cod and a spoonful of raita, with greens on the side if you like.

Notes

  • Under 693kcal and 44g protein per serving (per the book).

From Emily English, Book: Live to Eat (p. 183)