Stewed Cod with Curry
Ingredients
2 servings
For the cod in sauce
- Cod 1
- Tomato 2
- Onion 1
- Dry white wine 50 ml
- Olive oil 3 tbsp
- Flour for dredging
- Lemon juice to taste
- Curry powder to taste (plus 2–3 pinches for the sauce)
- Coriander to taste
- Salt, black pepper to taste
- Hot water as needed
For the side dish
- Brown rice 1 cup (180 g)
- Water for the rice 0.5 l
- Salt, curry powder a pinch of each
Step-by-step recipe
Preparing the fish and rice
Stewed cod is made from boneless fillet. Brown rice takes longer to cook than regular rice, though not longer than the cod in sauce, so it’s best to start the rice before you begin frying the fish.
Thaw the cod. It’s best not to rush this: move the fish from the freezer to the refrigerator compartment.
Prepare and marinate the fillets. Gut the cod, and cut the fillets off the bones and skin. Carefully remove any large bones. Cut the fillets into pieces, salt, pepper, sprinkle with lemon juice, then dust with curry powder and coriander to taste. Leave the fillets to marinate for 15–20 mins.
Cook the rice. Rinse the brown rice and cover with cold water for 30 mins. Pour 0.5 l of water into a pot, add salt and a pinch of curry powder. Add the rice, bring the water to a boil and cook covered over the lowest heat until the rice is done and has absorbed all the water. The rice will turn out perfectly fluffy and a pleasant color.
Stewing the cod in sauce
Fry the fillets in flour until golden brown. Dredge the prepared cod fillets in flour and place them in a sauté pan with heated olive oil. Fry over medium heat until a golden crust forms on both sides.
Add the chopped onion and, stirring, fry the fish with the onion until the onion is soft.
Stew the fish with wine and curry. Add 50 ml of white wine, salt, and 2–3 pinches of curry powder. Stew the fish over low heat, covered, for 5–6 mins. If there is little liquid in the pan, you can add some hot water, but just a little. It’s important that the cod simmers in a small amount of liquid.
Add the tomato purée and stew for 10 mins. Scald the tomatoes with boiling water and peel them, remove the seeds, and blend the flesh into a purée. Add the tomato pulp to the onion and fish and stew for 10 mins, stirring occasionally, until the sauce is thick.
Serving
Plate the rice and the fish in sauce. Place the curry-cooked brown rice on the plate along the edge, leaving the center free. In the center, put the thick sauce with onion and curry in which the cod was stewed, and top with the pieces of fish.
Cod in curry sauce looks very beautiful thanks to the combination of yellow curry and pale rice. Serve hot.
Calories and macros
680 kcal
Serving ≈ 630 g
- Protein35 g21% of kcal
- Fat25 g34% of kcal
- Carbs73 g45% of kcal
100 g109 kcalProtein 5.6 gFat 4 gCarbs 11.7 g
Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.