Ingredients

• 300g Fresh Cod Fillets Skinned and Boned or Frozen at Sea Cod Fillets (defrosted)
• Spray of oil
• ½ tsp garlic, crushed
• ½ Onion, finely chopped
• ½ Apple, chopped
• 1 tsp curry powder (mild or medium)
• 200ml boiling water
• 1 tbsp tomato purée
• ½ tsp sugar
• 1 Bay leaf
• 1 tbsp reduced fat crème fraîche
• Salt and freshly ground black pepper
• Lemon juice

Method/Instructions

1. Lightly spray a frying pan with oil and cook the onion, apple and garlic until soft – keep the heat low to avoid burning the garlic.
2. Add the curry powder followed by the boiling water, tomato puree, sugar and bay leaf.
3. Cook gently for 10 minutes before adding the fish and continue to cook for 5 minutes or until the fish is cooked through.
4. Remove the bay leaf and gently stir through the crème fraiche.
5. Season to taste with salt, pepper and lemon juice.
6. Garnish with chopped coriander if liked and serve with brown basmati rice.

Tip: If the fish has broken up during the cooking process, stir the fish and sauce through the rice to produce a biriyani style curry!