Pan fried spiced cod with mango sauce

Servings: 4 Prep time: 15
Difficulty: Easy Cooking time: 12
Author: My Dairy-Free Dream Total time: 27

A lightly-curried fish dish combining Indian spices with sweet ripe mango and dairy free Rice Dream. Either original or almond flavoured Rice Dream would work well in this dish. Serve with lightly steamed greens for a healthy, low-fat dish.

Ingredients

4 halibut or cod fillets, skin on
1/2 tsp ground cumin
Salt and pepper
Drizzle of olive oil
1 tbsp light olive oil
1 garlic clove, crushed
1 tsp finely chopped fresh ginger
1 red chilli, deseeded and chopped finely
1 onion, finely chopped
1/2 tsp ground turmeric
1/2 tsp ground cumin
1/2 tsp ground coriander
1 tomato, chopped
1 ripe mango, diced
200ml/7floz Rice Dream, original or almond flavoured or Almond Dream

Method

  1. To make the sauce heat the oil in a pan and add the garlic, ginger, chilli and sauté for 1 minute.
  2. Stir in the onion, spices and cook for a further 2-3 minutes until the onion is soft but not coloured.
  3. Add the tomato, mango and Rice Dream/Almond Dream.
  4. Simmer for 2-3 minutes.
  5. Allow to cool slightly then puree to form a smooth sauce.
  6. Season the fish fillets and sprinkle with a little cumin powder.
  7. Heat the oil in a non-stick frying pan and add the fillets, skin-side down and fry for 2-3 minutes until golden underneath.
  8. Turn the fillets over and cook for a further 1-2 minutes.
  9. Reheat the sauce gently and serve with the fish.

Nutrition

Per serving:

Calories 190kcal
Protein 22.4g
Carbohydrates 12.5g
of which sugars 8.8g Fat 5.9g
of which saturates 0.8g
Salt 0.2g

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