For Cynthia: Cod with a Spicy Mushroom Sauce

April 4, 2009 at 10:41 am 5 comments

This recipe is from The Best Ever Indian Cookbook by Mridula Baljekar. It serves 4 people and provides 2 servings of vegetables.

Note: Grilling fish before adding it to a sauce helps to prevent it from breaking up during the cooking process.

Ingredients

  • 4 cod fillets (or use other lean flaky white fish – see The Chef’s Thesaurus for substitution ideas)
  • 15 ml/1 tbsp lemon juice
  • 15 ml/1 tbsp oil
  • 1 medium onion, chopped
  • 1 bay leaf
  • 4 black peppercorns, crushed
  • 115 g/4 oz/1 cup mushrooms (any type will do – button mushrooms will make the dish look pretty, but darker varieties will add colour to the dish, take your pick)
  • 175 ml/6 fl oz/ 3/4 cup natural (plain) low fat yogurt
  • 5 ml/1 tsp grated fresh root ginger (or use prepared ginger in oil from the spices shelf. In the UK Barts does one – lasts forever in the fridge)
  • 5 ml/1 tsp crushed garlic
  • 2.5 ml/ 1/2 tsp garam masala
  • 2.5 ml/ 1/2 tsp chilli powder
  • 5 ml/1 tsp salt
  • 15 ml/1 tbsp cilantro (leaf coriander)
  • green beans to serve (or use any other green veg – tenderstem broccoli or asparagus would go well with this recipe (for best results steam for about a minute until bright green)

Method

  1. Remove the skin and any bones from the fish fillets. Sprinkle them with lemon juice, the par-cook under a pre-heated grill (broiler) for 5 minutes on each side. Remove from the heat and set aside.
  2. Heat the oil in a karahi, wok or large frying pan and fry the onion with the bay leaf and peppercorns for 2-3 minutes. Lower the heat, then add the whole mushrooms and stir-fry for a further 4-5 minutes.
  3. In a bowl, mix together the yogurt, ginger ad garlic, garam masala, chilli and salt. Pour this over the onions and stir-fry for 3 minutes.
  4. Add the fish fillets to the sauce and cook for a further 2 minutes. Serve garnished with the cilantro and accompanied by lightly steamed veg (and rice if required).

Nutritional info per portion
Note: this is taken from the book – I don’t know if they’ve included the beans in the calculation. They did not give protein breakdown so I have calculated that by hand.

Energy 170 Kcals/715 KJ
Total fat 4.32 g
Saturated fat 0.79 g
Carbohydrate 7.67 g
Fibre 1.00 g
Protein 25 g
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Entry filed under: fat loss, nutrition.

Why did nobody tell me I’d get strong?? No official weigh in this week

5 Comments Add your own

  • 1. Cynthia  |  April 5, 2009 at 11:57 pm

    This sounds VERY good… and wouldn’t you know, I have everything except cilantro, but I might have some dried form of that. Cod is defrosting in the fridge as we speak.

    Thank you!

    Reply
  • 2. Cynthia  |  April 6, 2009 at 3:55 am

    OK, I just finished scarfing down a bowl of this!

    It *was* very good! And easy to make!

    I fixed half a recipe, being a somewhat fledgling cook, I don’t like to commit too many ingredients to a new recipe until I see if I can pull it off. But this was easy. I even managed to crush peppercorns for the very first time. I used dried cilantro in lieu of fresh and garnished with fresh parsley.

    I didn’t have green beans, so I went with steamed broccoli, a nib of leftover yellow straight neck squash and some red pepper. And as I’d made some brown/wild rice up for hubby, I had a half cup portion of that underneath.

    The yogurt sauce was so easy and has possibilities for other protein I should think as well. Or with less salt, perhaps on its own as a vegetable dip.

    Reply
  • […] And she came up with this recipe for Cod With A Spicy Mushroom Sauce. […]

    Reply
  • 4. blubberbegone  |  April 6, 2009 at 4:26 pm

    I’m glad you liked it. It’s a lovely cookbook if you like Indian food.

    Reply
  • 5. YUM… cod with spicy mushroom sauce « The Garden Weigh  |  October 8, 2009 at 7:01 am

    […] And she came up with this recipe for Cod With A Spicy Mushroom Sauce. […]

    Reply

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