Confidence 2 Cook
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 chickeninstead 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.