Tandoori Cod and Coriander Rice
with Kachumber and Mint Chutney
Fenugreek, also known as Kasuri Methi, is a green leafy plant that's widely used in Indian cuisine. It's what gives this spicy dish a deliciously distinct aroma and flavour.
Cals 501 · Prot 44 · Carbs 80 · Fat 2
Calorie Smart
35 min
Fenugreek, also known as Kasuri Methi, is a green leafy plant that's widely used in Indian cuisine. It's what gives this spicy dish a deliciously distinct aroma and flavour.
Cals 501 · Prot 44 · Carbs 80 · Fat 2
Calorie Smart
Ingredients
Cod
Cod fillet
6*
350 Grams
Curry powder
2 Grams
Tandoori masala
2 Grams
Fenugreek leaves
1 Gram
Garlic paste
10 Grams
Tomato paste
30 Grams
Vegetable oil
1 Tbsp
Rice
Fresh coriander
30 Grams
Long grain rice
150 Grams
Vegetable oil
1 Tbsp
Cardamom pods
4 Piece
Water
300 ML
Salt
0.5 Tsp
Salad
Lime
1 Piece
Red onion
1 Piece
Cucumber
1 Piece
Tomatoes
1 Piece
Salt
0.3 Tsp
Mint chutney
Fresh mint
10 Grams
Small green chilli
1 Piece
Ginger paste
10 Grams
Cumin powder
2 Grams
Water
50 ML
Allergens
*6 Fish
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2095 / 501 |
| Fats (g) | 1.8 |
| of which saturated (g) | 0.5 |
| Carbohydrates (g) | 80 |
| of which sugars (g) | 7.1 |
| Fibers (g) | 6 |
| Proteins (g) | 43.5 |
| Salt (g) | 1.9 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Marinate cod
- Preheat the oven to 200°C/180°C fan.
- Drain the cod over a sink and rinse under cold water. Pat dry with kitchen paper.
- Cut the limes into wedges.
- In a large bowl combine the curry powder, tandoori masala (spicy!), fenugreek, tomato paste, garlic paste, with a squeeze of lime juice (reserving some for the chutney and salad) and a drizzle of oil.
- Add the cod and fully coat in the marinade. Set aside.
Tip! Sensitive to spice? Use only a small amount of tandoori masala in the marinade.
2 Bake cod
- Place the cod on a lined baking tray and bake in the oven for 15-17 min until fully cooked.
3 Cook rice
- Pick and finely chop the coriander.
- Rinse the rice.
- Heat a pot with a lid over medium heat with a drizzle of oil.
- Add the cardamom pods, rice, half the coriander (reserving the rest for the salad).
- Mix well, add the measured water, salt, and bring to a boil.
- Once boiling, reduce the heat to low, cover, and cook for 10-12 min or until the water is absorbed and the rice is cooked.
- Once cooked, remove the pot from the heat and keep covered until serving.
4 Make mint chutney
- Pick the mint leaves.
- Deseed and roughly chop the green chilli (spicy!).
- To a blender, add the mint, green chilli, ginger paste, cumin, a squeeze of lime, and the measured water.
- Blend until smooth. If it's a little thick, add a small amount of water, one teaspoon at a time.
- Season with a pinch of salt to taste and set aside.
5 Make salad
- Peel and finely slice the onion.
- Finely chop the cucumber and tomato.
- To a bowl, add the onion, cucumber, tomato and remaining coriander with another squeeze of lime juice.
- Mix well and season with salt to taste.
6 Serve
- Divide the coriander rice amongst plates.
- Top with the cod and serve the salad and mint chutney alongside.
- Garnish with extra lime wedges.
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