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Tikka Cod

Dunrobin Valley Tikka Cod Dunrobin Valley Tikka Cod

Ingredients (serves 4)

640g Cod Steaks or Fillets (skin still on)

Marinade

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

steamed)

4 Carrots (peeled, sliced and steamed)

Method

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

cooked.

5. Serve immediately with rice and

vegetables.

  • 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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