Keralan Cod with Spiced Coriander Chutney #nutritionatleiths

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Keralan Cod with Spiced Coriander Chutney #nutritionatleiths

Photography by Amelia Freer

Ingredients

Serves 4


4 cod portions

Marinade
1 small bunch fresh coriander chopped
1 clove garlic crushed
1 mild green chilli deseeded and chopped
1 ½ tablespoons mild curry powder or garam masala
2 tablespoons desiccated coconut or freshly grated coconut
2 tablespoons sunflower oil
1 tablespoon fish sauce
2 tablespoons honey (maybe need to squeeze more dependent of flavour)

Coriander Chutney
50g coriander leaves and stalks
2 green chillies
½ tablespoon root ginger chopped (about ½ inch)
1 garlic clove
1 lemon juice and zest
½ tablespoon roasted peanuts
80g natural yoghurt
¼ tsp flaked sea salt


2 pak choi trimmed

Instructions

  1. Start by making the coriander chutney, wash and pick over the coriander and roughly chop.
  2. Roughly chop the green chillies, you can choose to keep the seeds in or out dependent on preference but some heat is good. Put both the coriander and chilli into a food processor.
  3. Peel the ginger and roughly chop, crush the garlic, zest and juice the lemons.
  4. Add both the ginger, garlic and lemon zest to the food processor and blend with the coriander and chilli until smooth.
  5. Once blended down, add a tablespoon of yoghurt to the mixture and blend.
  6. Remove from the processor and then fold through the rest of the yoghurt and season with the lemon juice.
  7. Preheat the oven to 190C.
  8. Now make the marinade. Start by washing, drying and picking over the coriander, chop coarsely.
  9. Peel and crush the garlic, deseed and chop the chilli.
  10. Zest and juice the lime, using 1 T of the juice and zest of the whole lime.
  11. Finely chop the rest of the marinade ingredients and place them into a bowl.
  12. Prepare a piece of greaseproof paper to create a papillote case and place the cod pieces in the paper.
  13. Cover with the marinade and bake in the oven for about 10-15 minutes if thin fillets or until the fish is flaking away.
  14. Whilst the fish is cooking, steam or sauté the bok choy.
  15. Serve with coriander chutney and steamed bok choy.


This recipe was extracted from our Nutrition in Culinary Practice Online Course.

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