1. Mix together the cornflower, salt,garlic, chilli powder, ginger powder, ground fennel seeds and ground coriander.
2. Pour this mixture over the cod pieces and make sure that they are well coated in the spices.
3. Preheat the drill to very hot, then reduce the heat to medium and place the fish fillets under the grill. After about 7 minutes spoon the oil over the cod. Turn the cod over and repeat the process. Grill for a further 7 minutes, check the fish is cooked through and set aside.
4.Make the sauce by mixing together the chopped tomatoes, garam masal,chilli powder, garlic, ginger and salt. Set aside.
5 Heat the oil in a wok or heavy-based frying pan and fry the onion until soft. Add the bay leaf, peppercorns and cinnamon. Pour the sauce into the wok and reduce the heat to low. Bring slowly to the boil, stirring occasionally, and simmer for about 5 minutes. Gently slide the pieces of fish into this mixture and cook for a further 2 minutes.
6. Finally, add the chopped fresh coriander and mint and serve the dish with mashed potatoe.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (69g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 21 (34%)|
|Amt Per Serving||% DV|
|Total Fat 2.3g||3 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.4g|
|Polyunsanturated Fat 0.4g|
|Cholesterol 0mg||0 %|
|Sodium 19.8mg||1 %|
|Potassium 192.1mg||5 %|
|Total Carbohydrate 10.9g||3 %|
|Dietary Fiber 3.6g||15 %|
|Sugars, other 7.2g|
|Protein 1.6g||2 %|
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Calories per serving: 62
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