Pan - Fried Curried Cod Recipe

Looking for an easy PAN - FRIED CURRIED COD recipe? Learn how to make PAN - FRIED CURRIED COD using healthy ingredients.


Submitted by evachui

Makes 2 servings



Jamies " What I like about this method of cooking is the contrast in taste and texture you get with a thin layer of curry spices on a chunky fillet of white fish, as opposed to cooking meat with spices. When it's cooked in a little butter until golden you'll get a lovely richness alongside the fresh, delicate flavour of the fish. With a squeeze of lemon, it will definitely put a smile on your face!"

Recipe Ingredients for PAN - FRIED CURRIED COD

3 tablespoons mild curry powder
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
400 g cod, skin on, scaled and bones removed
1 teaspoon of fresh coriander
20 g butter
1 teaspoon olive oil
500 ml natural yoghurt

Recipe Directions for PAN - FRIED CURRIED COD

  1. TO prepare your cod

  2. Sprinkle the curry power with a good pinch of salt and pepper over a plate of chopping board.

  3. Roll the ocd fillets in the powder, patting them until they are completely covered

  4. Pick the coriander leaves off the stalks

  5. To cook your cod

  6. Put a non-stick frying pan on a high heat and add your knob of butter and a lug of olive oil

  7. Lay your fillets, skin-side down, in the pan

  8. Keep spooning the hot oil over the fillets as they cook to get them nice and crisp - the easiest way to do this is by angling the pan to collect the oil

  9. Cook them for 2 to 3 minutes on each side - this is about right for a 200g fillet, so give them a little longer if you have a chunkier fillet - until they're cooked through and the flesh is flaking away from the skin.

  10. To serve your code

  11. This is lovely served up on a bed of fluffy rice (See pages 95-6) , with a spoonful of natural yoghurt and some coriander leaves sprinkled on top.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 484.2g
Amount Per Serving
Calories
493
Calories from Fat
196
% Daily Value*
Total Fat
21.8g
34%
Saturated Fat
11.4g
57%
Trans Fat
0.0g
Cholesterol
165mg
55%
Sodium
1274mg
53%
Potassium
1052mg
30%
Total Carbohydrates
18.3g
6%
Dietary Fiber
3.4g
14%
Sugars
12.3g
Protein
56.0g
Vitamin A 14% Vitamin C 8%
Calcium 39% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in saturated fat
  • High in cholesterol
  • High in sodium
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