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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 4-6 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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