Quick and easy - cod steaks are cooked in a rich tomato and coconut sauce to produce tender, succulent results.
3 tbsp vegetable oil
4 cod steaks, about 2.5 cm (1 inch) thick
salt and freshly ground black pepper
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 red (bell) pepper, seeded and chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1/2 tsp garam masala
1 x 400 g (14 oz) can chopped tomatoes
150 ml (1/4 pint) 2/3 cup coconut milk
1 - 2 tbsp chopped fresh coriander (cilantro) or parsley
4 cod steaks, about 2.5 cm (1 inch) thick
salt and freshly ground black pepper
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 red (bell) pepper, seeded and chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
1/2 tsp garam masala
1 x 400 g (14 oz) can chopped tomatoes
150 ml (1/4 pint) 2/3 cup coconut milk
1 - 2 tbsp chopped fresh coriander (cilantro) or parsley
method
1. Heat the oil in a frying pan, add the fish steaks, season with salt and pepper and fry until browned on both sides (but not cooked through). Remove from the pan and reserve.
2. Add the onion, garlic, red (bell) pepper and spices and cook very gently for 2 minutes, stirring frequently. Add the tomatoes, bring to the boil and simmer for 5 minutes.
3. Add the fish steaks to the pan and simmer gently for 8 minutes or until
the fish is cooked through.
4. Remove from the pan and keep warm on a serving dish. Add the coconut milk and coriander (cilantro) or parsley to the pan and reheat gently.
5. Spoon the sauce over the cod steaks and serve immediately.
The mixture may be flavoured with a tablespoonful of curry powder or curry paste (mild, medium or hot, according to personal preference) instead of the mixture of spices at step 2, if wished.
2. Add the onion, garlic, red (bell) pepper and spices and cook very gently for 2 minutes, stirring frequently. Add the tomatoes, bring to the boil and simmer for 5 minutes.
3. Add the fish steaks to the pan and simmer gently for 8 minutes or until
the fish is cooked through.
4. Remove from the pan and keep warm on a serving dish. Add the coconut milk and coriander (cilantro) or parsley to the pan and reheat gently.
5. Spoon the sauce over the cod steaks and serve immediately.
The mixture may be flavoured with a tablespoonful of curry powder or curry paste (mild, medium or hot, according to personal preference) instead of the mixture of spices at step 2, if wished.
serving amount
serves 4
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