Emily English’s tikka cod with caramelised onion
Emily English’s tikka cod is bound to become a mainstay in your midweek dinner rota. Serve the spicy cod with caramelised onion rice and raita.
- Why it’s so good: “A favourite recipe of mine, this matches the rich, spiced flavours of tikka-marinated cod with the sweetness of mango chutney and caramelised onions. Served with a refreshing mint raita, it’s a dish I eat all year round.
- Quick and easy: With just 10 minutes hands-on prep and 35 minutes cooking time, this low-fuss dinner is perfect for busy weeknights. This flexible recipe also easily doubles to serve 4 people.
- Air fry it: You can cook the marinated cod fillets in your air fryer in 12-15 minutes (see step 4).
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Ingredients
For the marinated cod
- 2 tbsp greek yogurt (ideally full fat)
- Juice 1 lemon
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp garam masala
- 1 tsp mango chutney
- 1 tsp tomato purée
- 2 skinless cod fillets
For the caramelised onion rice
- 2 tsp olive oil
- 2 red onions, finely sliced
- 1 tbsp mango chutney
- 1 tbsp garam masala
- 1 tbsp tomato purée
- 80g frozen peas
- 1/2 x 400g tin chickpeas, drained and rinsed
- 250g cooked rice
- Handful (20g) baby leaf spinach
For the raita
- 150g greek yogurt (ideally full fat)
- 2 tbsp chopped coriander leaves
- 1 tbsp chopped mint leaves
- Juice 1/2 lemon
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Method
- In a small bowl, mix all the cod ingredients (except the fish) together with salt and pepper to taste. Coat the cod fillets in the marinade and let them sit for at least 30 minutes. Heat the oven to 220°C/200°C fan/gas 7 or the air fryer to 200°C.
- Meanwhile, in a large pan, make the rice. Heat the olive oil over a medium heat. Add the red onions and mango chutney, then cook for 10-15 minutes until caramelised, adding a splash of water if they start to catch on the bottom of the pan. Stir in the garam masala and tomato purée, then cook for another 2 minutes until aromatic.
- Add the frozen peas and chickpeas, then fry for about 3 minutes until everything is heated through. Add the cooked rice and spinach, mix until coated, then cook for a few minutes more until the rice is hot and the spinach has wilted.
- Put the marinated cod fillets on a baking sheet and bake in the oven for 10-15 minutes (or in the air fryer for 12-15 minutes) until cooked through and the cod flakes easily with a fork.
- Meanwhile, mix the raita ingredients in a small bowl with salt and pepper to taste.
- Put a generous portion of the caramelised onion rice on each plate. Top with a cod fillet and a dollop of mint raita, then serve with a side of greens, if you like.
Nutrition
- 700kcals Calories
- 20g (9.3g saturated) Fat
- 43g Protein
- 78g (23g sugars) Carbs
- 13g Fibre
- 1.4g Salt
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