Caramelised Onion Rice with Tikka Cod and Raita

• porcije: Serves 2
• ukupno vrijeme: 55 minutes

Sastojci

One of my favourite recipes I’ve created to date, this recipe combines rich tikka-marinated cod with the sweetness of caramelized onions using a touch of mango chutney. Aromatic, fragrant, and simple to make, it pairs perfectly with a refreshing mint raita perfect for prep.

Under 600kcal and 45g protein per portion

For the cod:

2 cod fillets (approx 300g)

2 tbsp full fat Greek yoghurt

Juice of 1 lemon

1 tsp ginger purée

1 tsp garlic purée

1 heaped tsp curry powder/garam masala

1 tsp mango chutney

Salt and pepper to taste

For the Caramelised Onion Rice:

2 red onions, finely sliced

250g precooked rice

1 tbsp curry powder/garam masala

1 tbsp mango chutney

100g frozen peas

1/2 tin 400g chickpeas, drained

Handful of spinach

1 tbsp tomato puree

For the Raita:

150g Greek yoghurt

2 tbsp fresh coriander, chopped

1 tbsp fresh mint, chopped

Juice of 1/2 lemon

Salt and pepper to taste

Upute

In a bowl, mix Greek yoghurt, lemon juice, ginger purée, garlic purée, garam masala, mango chutney, salt, and pepper. Coat the cod fillets and marinate for at least 30 minutes.

Preheat the oven or air fryer to 200°C (180°C fan).

Heat 1 tbsp oil in a pot over medium heat. Add the sliced red onions and mango chutney, and cook until caramelized, about 10 minutes. Stir in garam masala and tomato puree, with a tiny splash of water cooking for another 2 minutes.

Add frozen peas, chickpeas, precooked rice, and spinach. Sauté for a few minutes until heated and spinach is wilted.

Place the marinated cod fillets on a baking sheet and bake or air fry for 8-12 minutes depending on the size of your fillet until the fish is cooked through and flakes easily.

Mix Greek yoghurt, coriander, mint, lemon juice, salt, and pepper in a bowl for the raita.

Serve the caramelized onion rice topped with a cod fillet and a dollop of mint raita. Enjoy with a side of greens if desired.