Indian spiced Cod parcel with Swede & Carrot Mash -
Ingredients
2 tsp medium curry powder
1 tsp garam masala
1/4 onion, sliced
1 teaspoon finely grated fresh ginger
1/2 red pepper, chopped
1 Tbsp tomato puree, made into sauce with boiling water
3 baby tomatoes, chopped
SERVED (steamed/micro):
Cup cauliflower florets
Cup Broccoli florets
1/2 Cup green beans
2 baby sweetcorn
MASH:
1/4 swede
2 carrots
(optional: 1 Tsp Quark to half to try)
Method
1. Heat oven to 200'C
2. Place a saucepan of water on the hob and boil. steamed the swede and carrot till soft. Drain and blend with a hand held blender. Set aside.
3. Place one coley cod portion onto a square of tin foil and add the peppers, tomatoes, onion, spices and tomato sauce. Add a dash of parsley. Sealed the foil to enclose the fish and place into the oven for 25 mins.
5. Microwave the vegetables to serve with fish. (6 mins on high then a further 3 mins with the green beans added)
6. Serve on a plate with some spinach leaves.
1 tsp garam masala
1/4 onion, sliced
1 teaspoon finely grated fresh ginger
1/2 red pepper, chopped
1 Tbsp tomato puree, made into sauce with boiling water
3 baby tomatoes, chopped
SERVED (steamed/micro):
Cup cauliflower florets
Cup Broccoli florets
1/2 Cup green beans
2 baby sweetcorn
MASH:
1/4 swede
2 carrots
(optional: 1 Tsp Quark to half to try)
Method
1. Heat oven to 200'C
2. Place a saucepan of water on the hob and boil. steamed the swede and carrot till soft. Drain and blend with a hand held blender. Set aside.
3. Place one coley cod portion onto a square of tin foil and add the peppers, tomatoes, onion, spices and tomato sauce. Add a dash of parsley. Sealed the foil to enclose the fish and place into the oven for 25 mins.
5. Microwave the vegetables to serve with fish. (6 mins on high then a further 3 mins with the green beans added)
6. Serve on a plate with some spinach leaves.
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