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Pan-fried cod on a red pepper, tomato and prawn jalfrezi, garnished with fresh coriander

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
Cook Time 33 minutes
Total Time 1 hour 3 minutes
Servings: 2 people
Course: Main Course
Cuisine: Indian
Calories: 710
Ingredients Method Nutrition Notes

Ingredients
  

  • 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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