Curried Cod With Peppers
|Cod fillet||2 Pound, cut into 4 sewing pieces|
|Lemon juice||2 Tablespoon|
|Olive oil||1 Tablespoon|
|For salt and pepper sauce:|
|Butter||1⁄4 Cup (4 tbs)|
|Onion||1 Large, chopped|
|Garlic||1 Clove (5 gm), finely chopped|
|Curry powder||1 Tablespoon|
|Ground cinnamon||1⁄4 Teaspoon|
|Ground ginger||1⁄4 Teaspoon|
|Tomato puree||1 Tablespoon|
|Lemon juice||1 Tablespoon|
|Fish stock/Chicken stock||3⁄4 Pint|
|Green peppers||3 Small, cored, seeded and sliced into rings|
Skin the cod portions and place in ashallow ovenproof dish.
Mix together the lemon juice, olive oil, mustard and a little salt and pepper.
Pour the mixture over the fish and leave to marinate for 3-4 hours.
To make the sauce, melt the butter in a pan over moderate heat.
Add the onion and fry gently until it is soft but not brown.
Then stir in the garlic, flour, curry powder, cinnamon and ginger.
Cook over low heat for 3 minutes, stirring all the time.
Then add the tomato puree and lemon juice and stir in the stock.
Bring to the boil and simmer until the sauce thickens, stirring all the time.
Taste and add salt and pepper.
Cover the pan with a lid and simmer gently for 30 minutes, stirring occasionally.
Ten minutes before the sauce is ready, add the sliced green peppers.
Meanwhile, drain the fish.
Cover and bake in a moderately hot oven 375°F, Gas Mark 5 for 15-25 minutes, depending on the thickness of the fillets.
Place the fish fillets on a warm serving dish.
Add any juices from the fish to the curry sauce, then pour over the fillets
Serving size: Complete recipe
Calories 1724 Calories from Fat 654
% Daily Value*
Total Fat 74 g114.3%
Saturated Fat 33.6 g168.2%
Trans Fat 0 g
Cholesterol 514.7 mg171.6%
Sodium 1091.9 mg45.5%
Total Carbohydrates 82 g27.3%
Dietary Fiber 17 g68.2%
Sugars 21.4 g
Protein 183 g365.4%
Vitamin A 57.4% Vitamin C 398.8%
Calcium 39.5% Iron 66.3%
*Based on a 2000 Calorie diet