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New Recipes

1 Thaw frozen cod fillets; Rinse in running water for 5 minutes; Drain; Discard the skin; Cut into pieces; Marinate in seasoning (1) for 60 minutes 2 Rinse, seed and slice green chili pepper.


Cod In A Tomato Sauce

Ingredients :

2 frozen cod fillets, 4 potatoes, 2T butter, 3 cloves of garlic, 1/4 cup of plain low fat yoghurt, 3T oil, 16g ginger,15g coriander, 15g mint leaves.

SEASONINGS:
(1) some lemon juice, some ground black pepper.
(2) 2T corn starch, 1t salt, 1t garlic powder, 1t chili powder, 1t ground fennel seeds, 1t ground coriander seeds, 1t turmeric powder.
(3) 2T tomato puree, 1t garam masala, 1t chili powder, 1/2t salt, 1/2 cup of stock, 1/3 cup of water.
(4) 1 bay leaf, 3 black pepper corns, 1cm-long cinnamon stick.

Preparation :

1. Thaw frozen cod fillet; Rinse in running water for 5 minutes; Pat dry; Cut into halves; Marinate in seasoning (1) for 45 minutes.
2. Peel, rinse and cut potatoes into pieces.
3. Heat a pan over a high heat; Turn to a low heat; Add 2T butter; Cook over a low heat till melt; Add the potatoes; Cover with a lid; Cook over a low heat for 45 minutes; Add 1/4 cup of yoghurt; Mash; Turn to a lower heat.
4. Peel, rinse and mince ginger.
5. Peel, rinse and mince garlic.
6. Rinse and chop coriander finely.
7. Rinse and chop mint leaves finely.
8. Add seasoning (2) to a big mixing bowl; Mix well; Add the fillet from the step 1; Mix well so that each fillet is evenly coated.
9. Pre-heat the grill to very hot; Turn to a medium heat; Arrange the fish fillets on the grill; Grill for 5 minutes; Sprinkle with 1T oil; Flip over; Grill for 5 minutes; Sprinkle with 1T oil; Cook for a further 5 minutes; Remove; Turn off the heat.
10. Add seasoning (3), the ginger, the garlic, most of the mint leaves and most of the coriander; Mix well.
11. Heat a pan over a high heat; Add 1T oil; Turn to a low heat; Add seasoning (4); Stir-fry over a low heat for 2 minutes; Add the seasoning (3) mixture from the step 10; Mix well; Bring to the boil over a low heat; Simmer over a low heat for another 5 minutes; Gently slide the fillet from the step 9 to the pan; Cook over a medium heat for 2 more minutes; Turn off the heat; Arrange on a serving plate with the side of smashed potato from the step 3; Garnish with the remaining mint leaves and coriander. Ready to serve.