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Curried Cod in Tomato Sauce

Prep Time:

10 minutes

Cook Time:

35 minutes


4 servings



About the Recipe


This dish is gluten-free, dairy-free and gives you around 32g of protein per serving. It takes only around 30 minutes to make so it's quick and easy. It's also meal prep friendly so you can make a big batch and freeze serving portions in air tight containers which you can later on heat up when it's time to eat.

The ingredients are heart healthy:

Tomatoes are rich in lycopene, an antioxidant. It has been shown to be anti-inflammatory and may lower risk factors for heart disease. These include lowering the bad (LDL) cholesterol and increasing the good (HDL) one. It also helps lower the risk of stroke.

Called bakalaw in the Philippines, cod is high in lean protein and low in calories, fat, and carbs. It's also rich in Vitamin B12, an important nutrient in supporting your nerve and blood cells. It's also a good source of the minerals phosphorus and selenium. Phosoporus is important for healthy bones and teeth while selenium protects DNA and brain health. Cod also containts omega-3 which is good for heart health. The omega-3 content in cod is lower than in fatty fish like mackerel and salmon. A great thing about cod is that it's usually lower in mercury content that other fish like marlin, king mackerel, swordfish, bass, tuna, and halibut.

Curry powder is usually made up of cumin, turmeric, ginger, and black pepper. Some variations include cinnamon and garlic. These spices aid in digestion and are anti-inflammatory.

Because this curry recipe doesn't use coconut milk, it is lower in fat than your usual curry.

You can watch the short video on how to make it here:


- 1 Tbsp. olive oil
- 1 onion, chopped
- 2 Tbsp. curry powder
- 2 Tbsp. ginger, finely grated
- 3 garlic cloves, crushed
- 2 x 400g (14oz.) cans diced tomatoes
- 1 x 400g (14oz.) chickpeas, drained
- 4 cod fillets (bakalaw) (140g / 5 oz. each)
- zest 1 lemon, then cut into wedges
- handful fresh coriander, to serve
- salt and pepper


Step 1
Heat the olive oil over a high heat in a large pan. Use a pan that has a lid! Don't let the olive oil smoke!

Step 2
Cook the onion for 5 minutes, then stir in the curry powder, ginger and garlic. Cook for another 1-2 minutes until fragrant. Now, add in the tomatoes, chickpeas and season with salt and pepper.

Step 3
Cook for 8-10 minutes until the sauce has thickened. Add in the cod fillets and cover them with the sauce. Cover the pan with a lid and cook for 5-10 minutes until the fish is cooked through.

Step 4
Once cooked, sprinkle over the grated lemon zest and chopped coriander. Serve immediately with lemon wedges.

Serving suggestions:
Boiled potatoes

Nutrition per serving:
303 kcal
6g Fats
30g Carbs 
32g Protein
9g Fiber
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