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Curried Cod Coconut Rice

Somi Igbene PhD ANutrSeptember 30, 2021

Can’t get your kids to eat fish? Then you must try this kid-approved curried cod coconut rice recipe, specifically engineered for optimum flavour with minimal fishiness!

Fish is a very controversial food in my household. Some of us love it, while the others can’t stand it! Generally, the adults are agreeable. But the kids? Another story entirely!

I know how crucial fish is to health, so I’ve been concerned about being unable to convince my older son, especially, to eat more of it. He’s okay with battered or crumbed fish, but that’s gotten old because it’s the only way he’s ever agreed to eat fish. 

I’ve been thinking of new ways to add fish into recipes without him detecting it and struggled until recently! I put my spin on classic kedgeree, and, shockingly, that did the trick. 

Kedgeree Is a British dish that evolved from a traditional Indian rice and lentil dish called Khichuri. Kedgeree consists of cooked, flaked fish (traditionally smoked haddock), rice, hard-boiled eggs, parsley, curry powder, butter or cream. 

I’ve replaced haddock with cod since cod is slightly less ‘fishy’. I’ve also added coconut milk and used slightly more potent herbs to mask the fishy flavour 

If you’ve also struggled to get your children to eat fish, give this recipe a go. I can’t guarantee it will work (some noses are more sensitive than others), but I can assure you that it’s worth a shot!

Before I share the recipe, let’s explore the 

Nutritional Highlights of Curried Cod Coconut Rice

With an estimated glycaemic load (GL) of 6.1, this meal is considered a low-GL meal meaning it won’t spike your blood sugars too high. This meal is a rich source of many nutrients including: 

Iron, providing 8mg or 57% of the reference daily intake (RDI)

Selenium, providing 55mcg or 100% of the RDI

Iodine, providing 266mcg or 177% RDI

Vitamin B12, providing 2.8mcg or 112% RI

How to Cook Curried Cod Coconut Rice

Ingredients

  • 300g basmati rice, cooked according to the instructions on the package.
  • 4 medium frozen cod fillets 
  • 1 medium onion, finely chopped
  • 2 medium garlic cloves, finely minced
  • 2 tablespoons olive oil
  • 2 tablespoons Caribbean curry powder
  • 2 tablespoons coconut milk powder
  • 1 teaspoon ground coriander
  • 1 teaspoon dried thyme
  • 2 chicken stock cubes
  • 300g frozen peas
  • 4 boiled eggs, halved
  • Steamed broccoli, to serve

Method

Place cod fillets in a medium bowl. Allow to thaw for 45 minutes, then slice into medium cubes and set aside. 

Rinse the rice under cold running water until the liquid runs clear, then place in a large non-stick pan. Add cold water to the pan until it covers the rice by around 1 inch. Cook on the lowest heat until the rice absorbs all the liquid and is fluffy. If the grains are still hard, add small splashes of water until it the rice cooks. 

Once the rice is cooked, heat olive oil in a large, non-stick pot. Add onions, garlic, curry powder, ground coriander, and thyme. Fry for two minutes or until the spices become fragrant, then add the stock cubes, coconut milk powder and cod. Continue to fry for around 5 minutes, stirring frequently. The cod will start to disintegrate as you stir. 

Add frozen peas and cook for 3 minutes before stirring in the cooked rice. Turn the heat down to the lowest setting and stir gently until the rice is evenly coated with the curry sauce. 

Take the pan off the heat and serve with steamed broccoli and boiled eggs. Garnish with fresh parsley and a turn of black pepper if you wish.

 

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Curried Cod Coconut Rice

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: Serves 46 1x
  • Category: Lunch/Dinner
  • Method: Stove

Description

Kid-approved curried cod coconut rice


Ingredients

Scale
  • 300g basmati rice, cooked according to the instructions on the package.
  • 4 medium frozen cod fillets
  • 1 medium onion, finely chopped
  • 2 medium garlic cloves, finely minced
  • 2 tablespoons olive oil
  • 2 tablespoons Caribbean curry powder
  • 2 tablespoons coconut milk powder
  • 1 teaspoon ground coriander
  • 1 teaspoon dried thyme
  • 2 chicken stock cubes
  • 300g frozen peas
  • 4 boiled eggs, halved
  • Steamed broccoli, to serve

 


Instructions

Place cod fillets in a medium bowl. Allow to thaw for 45 minutes, then slice into medium cubes and set aside.

Rinse the rice under cold running water until the liquid runs clear, then place in a large non-stick pan. Add cold water to the pan until it covers the rice by around 1 inch. Cook on the lowest heat until the rice absorbs all the liquid and is fluffy. If the grains are still hard, add small splashes of water until it the rice cooks.

Once the rice is cooked, heat olive oil in a large, non-stick pot. Add onions, garlic, curry powder, ground coriander, and thyme. Fry for two minutes or until the spices become fragrant, then add the stock cubes, coconut milk powder and cod. Continue to fry for around 5 minutes, stirring frequently. The cod will start to disintegrate as you stir.

Add frozen peas and cook for 3 minutes before stirring in the cooked rice. Turn the heat down to the lowest setting and stir gently until the rice is evenly coated with the curry sauce.

Take the pan off the heat and serve with steamed broccoli and boiled eggs. Garnish with fresh parsley and a turn of black pepper if you wish.


Notes

Don’t want fish? Leave it out, replace with tofu, chicken or any other protein source you enjoy.


Nutrition

  • Serving Size: Per Serving (4 people)
  • Calories: 630kcal
  • Sugar: 9.3g
  • Sodium: 233mg
  • Fat: 19.7g
  • Saturated Fat: 6.9g
  • Unsaturated Fat: 7.6g
  • Trans Fat: 0.01g
  • Carbohydrates: 70g
  • Fiber: 11.5g
  • Protein: 43g
  • Cholesterol: 243mg

Keywords: Cod, Kedgeree, Coconut, Curry

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