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Sri Lankan Spiced Cod
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Sri Lankan Spiced Cod

Sri Lankan Spiced Cod

with Fruity Freekeh

Fragrant Sri Lankan spices go perfectly with delicate, flaky cod. You'd usually eat a dish like this with rice but here Andre has changed it up for freekeh. This delicious grain is wheat, harvested when it's young and green and then roasted for a distinctive nutty taste. It's full of protein and fibre and is best served with a joke about "getting your freekeh on". Enjoy!

Tags:
Spicy
Allergens:
Fish
Celery
Sulphites
Cereals containing gluten
Mustard

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
DifficultyMedium

Ingredients

serving amount

2

Cod Fillets

(Contains Fish)

1.5

Sri Lankan Curry Powder

1

Vegetable Stock Pot

(Contains Celery, Sulphites)

150

Freekeh

(Contains Cereals containing gluten)

1

Green Pepper

1

Garlic Clove

1

Coriander

1

Mustard Seeds

(Contains Mustard)

½

Lemon

30

Craisin

Not included in your delivery

600

Water

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Nutritional information

Energy (kJ)1929 kJ
Energy (kcal)461 kcal
Fat5 g
of which saturates1 g
Carbohydrate71 g
of which sugars22 g
Protein37 g
Salt3 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Grater
Mixing Bowl
Large Frying Pan
Grill Pan
Baking Tray
Sieve
Plate

Instructions

Prep Fish and Veggies
1

Preheat the grill to medium high. Pop the cod fillets in a bowl and add a splash of oil. Add half the Sri Lankan curry powder and massage the oil and spices into the flesh. Keep to one side - we'll grill it later. Halve the green pepper, remove the core and cut into thin slices. Peel and grate the garlic (or use a garlic press). Roughly chop the coriander.

Cook the Freekeh
2

Next, pop a saucepan of water on to boil (amount specified in the ingredient list) and add the vegetable stock pot. Stir well to dissolve the stock pot and, once boiling, add the freekeh. Lower the heat to medium. Simmer the freekeh for 15-17 mins, until plump and tender enough to eat. Tip: Give it a little longer if necessary.

Cook the Veggies
3

Heat a glug of oil in a frying pan on high heat. Add the pepper. Stir-fry for 4-5 mins. Lower the heat to medium. Add the garlic, mustard seeds and remaining curry powder. Cook for 1 minute more then remove from the heat. Squeeze in half the lemon juice and season with salt and black pepper.

Grill the Fish
4

Season the cod fillets with salt and pop them on a foil lined baking tray skin-side down. Grill for 8-10 mins (depending on thickness). Tip: The fish is cooked when the centre is opaque.

Season the Freekeh
5

When the freekeh is cooked, drain into a sieve. Allow to drain for a minute or two and then return to your pan. Stir in the green pepper and the craisins. Season with salt and black pepper. Taste and squeeze in the rest of the lemon juice, if you feel it needs a bit more zing! Mix through half of the coriander leaves just before serving.

Serve
6

When the cod is cooked, serve it on top of a bed of freekeh and finish with a sprinkle of coriander. Enjoy!