Spiced Tomato Masala Cod with Brown Rice, Peppers & Cauliflower
Big flavour, sensible numbers. This Indian plate pairs cod with brown rice for 46g protein and roughly 472 kcal.
Ingredients
- 160g Cod Fillet
- 150g brown rice
- 80g red pepper
- 80g cauliflower
- 80g onion
- 150g chopped tomatoes
- 6g garlic
- 5g ginger
- 1 tsp each cumin, turmeric & garam masala
- fresh coriander
Method
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1
Prep everything first: wash and trim the peppers and cauliflower, then measure out the sauce ingredients.
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2
Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.
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3
Season the cod and bake at 200°C for 12-15 minutes until opaque and flaking.
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4
Soften the onion for 5 minutes, add garlic, ginger and spices for 1 minute, then pour in the tomatoes and simmer for 10 minutes into a thick masala.
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5
Meanwhile, steam or stir-fry the peppers and cauliflower for 3-5 minutes until just tender with a little bite.
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6
Build the plate: brown rice first, then the veg and cod, spooning over any remaining sauce. Finish with the fresh coriander.
Tap ingredients and steps to tick them off as you cook.