TRAINING DATES: Confidence 2 Cook Training for Trainers: 14th & 15th January 2020 (Huntly), 11th-12th February 2020 (Aberdeen City). For More Information, Click on News

Tikka Cod

Dunrobin Valley Tikka Cod Dunrobin Valley Tikka Cod

Ingredients (serves 4)

640g Cod Steaks or Fillets (skin still on)


2 Tablsp Tikka Mix or Curry Powder

1 Tablsp Lemon Juice

1 Tablsp Sunflower Oil

5 Tablsp low fat Natural Yoghurt

200g Long Wholegrain Rice (boiled)

1 Head of Broccoli (cut into florets and


4 Carrots (peeled, sliced and steamed)


Pre-heat grill

1. Place cod in a large shallow dish.

2. Combine the marinade ingredients and

spread evenly over the cod.

3. Cover and refrigerate for 30 minutes.

4. Transfer the cod to a lightly greased rack

in a grill pan, skin side up. Cook under a

moderate grill for 3 – 4 minutes, turn and

cook for a further 4 –5 minutes, or until


5. Serve immediately with rice and


  • The marinade ingredients may be used with other white fish or chicken
    instead of cod

A 363.25g serving contains:

  • Energy 1821kJ 433kcal 22%
  • Fat 8.2gLow12%
  • Saturates 1.2gLow6%
  • Sugar 5.9gLow7%
  • Salt 0.47gLow8%

of an adults reference intake.

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