Tempeh traybake
Try our tasty tempeh-based traybake for dinner. Tempeh is a nutrient-rich plant protein made from fermented soya beans that's easier to digest
Curried bean & coconut cod
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 125g brown basmati rice
- 200g can sweetcorn
- 15g gingerpeeled
- 2 large garlic cloves
- 1⁄2 tsp mustard seeds
- 1 tbsp garam masala
- 1 tsp vegetable bouillon powder
- 1⁄2-1 red chillideseeded and sliced (optional)
- 1 cinnamon stick
- 160g green beanstrimmed
- 160g whole cherry tomatoes
- 160g baby spinach
- 2 skinless cod loins(about 240g)
- 80g coconut yogurt
- 10g corianderchopped, plus extra to serve
Nutrition: Per serving
- kcal514
- fat10glow
- saturates5g
- carbs66g
- sugars11g
- fibre10ghigh
- protein35g
- salt1.3g
Method
step 1
Boil the rice following pack instructions. Meanwhile, tip the sweetcorn into a bowl with the ginger and garlic, and blitz with a hand blender until smooth and creamy.
step 2
Put the mustard seeds in a large pan and warm briefly over a low heat until they start to pop. Tip in the garam masala and sweetcorn mixture, and mix with 350ml boiling water, the bouillon, chilli (if using) and cinnamon stick. Bring to the boil, then lower the heat to medium. Add the beans and tomatoes, then cover the pan and cook for 6 mins.
step 3
Add the spinach and stir until beginning to wilt, then top with the fish, spoon over some sauce or gently push it under, then cover and cook 5-8 mins more until the fish is just cooked.
step 4
Carefully lift the fish from the pan and stir the coconut yogurt and coriander into the curry. Serve with the rice and extra coriander scattered over.
