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Cod and prawns in mustard coconut sauce
A quick meal to cook.
What you need
- 225 g raw prawns
- 450 g cod
- 60 ml oil
- 45 ml mild curry powder
- 1 tsp mustard seeds
- 3 cloves garlic, peeled and cut into fine sliers
- 20 g shallots, peeled and finely chopped
- 150 ml water
- 1-2 tsp lemon juice
- 75 g okra, trimmed and sliced (optional)
- 300 ml unsweetened coconut milk
- 1 small red chilli, de-seeded and very finely chopped (optional)
Method
Dice the cod into even pieces.
Heat the oil ina large frying pan. Cook the curry powder and mustard seeds for 1 min, stirring. Add the garlic and shallots. Fry for 1-2 min, stirring.
Stir in the water and lemon juice. Bring to the boil then simmer or 5 min. Stir in the prawns and cod. Add the coconut milk.
Add the fish. Cook for 5-8 min, taking care not to over-cook. Serve.
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Preparation 15 minutes Cook 12 minutes Total 27 minutes -
Energy 324 kcal/serving Fat 8.33 g/serving Carbohydrates 26.23 g/serving Glycaemic Index 23 Glycaemic Load 1.02 
Serving suggestion
Garnish with snipped chives. Serve with rice and garnish with whole prawns, slices of lemon and a sprig of fresh parsley.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1359 | 521 | 10475 | 8350 |
| Energy (kcal) | 324 | 124 | 2500 | 2000 |
| Protein (g) | 26.1 | 10.0 | ||
| Carbohydrate (g) | 8.09 | 3.10 | 345 | 275 |
| Fat (g) | 21.7 | 8.33 | 95 | 70 |
| Fat (saturated) (g) | 10.4 | 3.98 | ||
| Fibre (g) | 2.10 | 0.81 | ||
| Sodium (mg) | 120 | 46.1 | ||
| Salt (equivalent) (g) | 0.30 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 125 | 48.0 | 800 |
| Vitamin B-12 (µg) | 1.27 | 0.49 | 1 |
| Vitamin B-6 (mg) | 0.38 | 0.15 | 2 |
| Vitamin C (mg) | 25.8 | 9.88 | 60 |
| Vitamin D (µg) | 136 | 52.2 | 266 |
| Vitamin E (mg) | 4.64 | 1.78 | 10 |
| Zinc (mg) | 1.46 | 0.56 | 15 |
| Calcium (mg) | 82.4 | 31.6 | 800 |
| Folate (mcg) | 36.6 | 14.0 | 200 |
| Iron (mg) | 4.26 | 1.63 | 14 |
| Magnesium (mg) | 87.8 | 33.7 | 300 |
| Niacin (mg) | 3.56 | 1.36 | 18 |
| Pantothenic acid (mg) | 0.39 | 0.15 | 6 |
| Riboflavin (mg) | 0.10 | 0.04 | 1.6 |
| Phosphorous (mg) | 345 | 132 | 800 |
| Thiamin (mg) | 0.14 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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