Healthy Cod Korma with Brown Rice

Name: Healthy Cod Korma with Brown Rice
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 2 cod loins; 250 g brown basmati rice; 1 courgette, peeled and cubed; 220 g brown onions, finely chopped; 2 red onions, finely chopped; 25 g ginger, peeled and finely chopped; 30 g coriander, finely chopped; 1 red chilli, finely chopped; 2 small bananas, sliced; 150 ml vegetable stock; 100 ml plain or coconut yogurt; 2 tbsp ground almonds; 2 tsp rapeseed oil; 1 tbsp ground coriander; 2 tsp ground turmeric; 1 tsp ground cumin; 1 lemon juice

This healthy cod korma is a lighter take on a classic curry, made with a creamy courgette, yogurt, and almond sauce instead of heavy cream. Served with brown basmati rice and a fresh onion, coriander, and banana salad, it is satisfying enough for dinner and practical for meal prep.

Servings4 Portions

Prep Time20 Mins

Cook Time35 Mins

Difficulty

Easy

Ingredients

cod loins
2
brown basmati rice
250 g
courgette, peeled and cubed
1
brown onions, finely chopped
220 g
red onions, finely chopped
2
ginger, peeled and finely chopped
25 g
coriander, finely chopped
30 g
red chilli, finely chopped
1
small bananas, sliced
2
vegetable stock
150 ml
plain or coconut yogurt
100 ml
ground almonds
2 tbsp
rapeseed oil
2 tsp
ground coriander
1 tbsp
ground turmeric
2 tsp
ground cumin
1 tsp
lemon juice
1

Step-by-Step Instructions

Cook the brown basmati rice in boiling water for 25 minutes, or until tender. Drain well and keep warm.

While the rice cooks, heat the rapeseed oil in a wide nonstick pan over medium heat. Add the brown onions and ginger, cover, and cook for 8 to 10 minutes until softened. Stir in the courgette, turmeric, ground coriander, cumin, and vegetable stock. Cover and simmer for 10 minutes, or until the courgette is very tender.

Take the pan off the heat and blend the vegetable mixture until smooth with a hand blender. Return the pan to low heat, then stir in the ground almonds and yogurt until the sauce is creamy and well combined.

Nestle the cod loins into the sauce, cover, and cook gently for 8 to 10 minutes, or until the fish flakes easily with a fork. Avoid boiling the sauce once the yogurt has been added.