Prawn Jalfrezi with Pan Fried Cod

A bright, pepper-laden prawn jalfrezi: three colours of pepper over a fresh tomato base, served with a pan-fried fillet of cod for a curry that eats light. It is a clever way to satisfy a curry craving without the heaviness, and quick enough for a weeknight.

Why this works

• A fresh tomato-and-pepper sauce: a jalfrezi is a drier, vegetable-forward curry, so the peppers keep a little bite and the whole dish stays fresh rather than rich.
• Prawns added late need only a few minutes, so they stay plump and sweet.
• A fillet of cod alongside, pan-fried in butter, makes it feel like a restaurant plate and lightens the whole thing.

Ingredient notes and swaps

• Raw prawns are best, added at the end; cooked prawns only need warming.
• Three peppers give the look of a jalfrezi; keep them with a little crunch.
• Cod loin is ideal, a thick firm fillet that holds together; haddock or pollock stand in.
• A teaspoon of honey balances the tomato and chilli; do not skip it.

Prawn Jalfrezi with Pan Fried Cod

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Satisfy a curry craving the healthy way with this Indian Prawn dish, complemented with a nice piece of fresh caught Cod

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Prep Time 30 minutes mins

Cook Time 33 minutes mins

Total Time 1 hour hr 3 minutes mins

Servings: 2 people

Course: Main Course

Cuisine: Indian

Calories: 710

Ingredients Method Nutrition Notes

Ingredients

  

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• 1 Onion, diced
• 5 cm Ginger grated
• 2 Garlic Cloves chopped
• 1 Green Chilli, chopped
• 400g tin of Plum Tomatoes
• 1 Red Pepper sliced
• 1 Yellow Pepper, sliced
• 1 Orange Pepper, sliced
• 1 Tbsp Ground Coriander
• 1 Tbsp Ground Cumin
• 1 Tsp Turmeric
• 50g Unsalted Butter
• 250g Raw Prawns
• 1 Tsp Honey
• 15g Coriander, chopped
• 1 Tbsp Sunflower Oil

For the Cod

• 250g Cod Loin
• 25g Unsalted Butter
• 1 Tsp Sunflower Oil
• Sea Salt and freshly ground Black Pepper

Method

 

For the Sauce

1. Fry the onions in Sunflower Oil until deeply coloured
2. Add the Garlic and Ginger, cook for another 2 minutes
3. Add all the remaining ingredients, stir and gently bubble for 5 minutes
4. Pop in the prawns and honey, then cook for another 5 minutes
5. Finish with Coriander and Butter

For the Cod

1. Meanwhile, season the Cod and cook in the Oil skin side down for 3 to 4 minutes
2. Flip over, add the butter and cook for another 3 minutes

Nutrition

Calories: 710kcalCarbohydrates: 28gProtein: 57gFat: 42gSaturated Fat: 21gSodium: 230mgFiber: 8gSugar: 18g

Notes

For an extra layer of flavour, consider dry-toasting your ground coriander and cumin for a minute in a dry pan before adding them to the sauce. If you prefer a spicier jalfrezi, you can add an additional green chilli or a pinch of red chilli powder along with the other spices. Serve with fluffy basmati rice and a side of cooling raita or naan bread to complete the meal.

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Tips for success

• Colour the onions well before the spices go in.
• Keep the peppers a touch firm; a jalfrezi should have texture, not collapse.
• Cook the cod skin-side down first for a crisp skin, then finish in foaming butter.
• Add the prawns only for the last few minutes so they stay tender.

Make ahead, storage and reheating

• Make ahead: The sauce can be made ahead; add the prawns and cook the cod fresh.
• Storage: The sauce keeps two days; with seafood in, eat within a day.
• Reheating: Warm gently and briefly so the prawns do not toughen.

What to serve it with

• Fluffy basmati and a cooling raita, or warm naan to mop the sauce.

FAQ

What makes a jalfrezi different? It is a drier, pepper-forward curry with a fresh tomato base, lighter than a creamy curry.

Raw or cooked prawns? Raw, added late, for the best texture.

Can I use other fish? Yes: haddock, pollock or hake; keep the fillet thick.

How do I make it spicier? An extra green chilli, or a pinch of chilli powder with the spices.

Try these next

Get to grips with the spices in our How to use spices guide, explore the India chapter of the Kitchen Atlas, or browse the Curry Night collection, then cook more:

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