Healthy Cod Tikka Masala Recipe

If you love a good curry as we do you probably like to eat it on a regular basis. The only problem with that is the ones you buy in the shops or from a take-away contain huge amounts of fats, sugar, salt and a whole host of other things we don’t want to mention!

So what do you do?

Help is at hand with our Healthy Cod Tikka Masala recipe!

There seems a lot of ingredients here but there’s really only 5, the rest are just spices!

You will need:

Takes just 25 minutes to prep and cook

Serves 4

4 x 5oz cod stead (skinned and cut into chunks)

4 x 40g basmati rice (cooked per instructions)

8 x florets cauliflower

8 x florets broccoli

1 x small white onion (diced)

1 x large garlic clove (diced)

1 x small chilli (diced)

1 tablespoon Kerrygold butter

1 tin peeled plum tomatoes (ends cut off / squashed)

2 teaspoon cumin

2 teaspoon chilli powder

2 teaspoon ground ginger

2 teaspoon paprika

1 teaspoon turmeric

4 teaspoon garam masala

1 teaspoon sugar

1 teaspoon ground black pepper

2 tablespoons double cream

What to do:

> Put the rice water on and cook per instructions (usually about 15 minutes)

> Steam the cauliflower and broccoli for around 5 minutes and leave to drain

> Place the butter into a large/deep frying pan on a low heat

> Add in the onion, garlic, chilli and stir until brown

> Add the tomatoes, broccoli and cauliflower and stir

> Add all the spices, stir and leave on a simmer for about 5 minutes

> Add in the cod and cook on a low heat for about 10 minutes

> Add in the cream just before serving, turn off heat and stir

Serve on a bed of rice and enjoy with 1 poppadom each

Depending on your desire for spice, you can add more in or leave some out. If you don’t like cod you can try chicken, tofu or vegetables with chickpeas.

2018-02-07T15:10:53+00:00 Recipes|Comments Off on Healthy Cod Tikka Masala Recipe