One-Pot Cod and Coconut Curry

Karen says: “Chickpeas are loaded with iron! Cod is an excellent source of B vitamins, especially B6 and B12, and spinach and coriander are great sources of iron and vitamin C (although coriander can taste soapy to some – this is thought to be due to variations found in some people’s olfactory receptor genes). This recipe is also super easy however exhausted you might be feeling, with minimal washing up as it’s another one-pot dish. If you’re vegan or vegetarian, then the cod can be left out or swapped for firm tofu, another great source of iron).”

Ingredients

3 tbsp coconut oil (or olive oil)
1 large onion, finely chopped
3 garlic cloves, crushed
50g/1¾oz fresh coriander, stems finely chopped; leaves roughly chopped to serve
1½ tbsp rose harissa paste (or use 1 tbsp tomato purée + ½ tsp chilli flakes, as an alternative)
1 tsp each ground cumin, ground turmeric and garam masala
1 tbsp (mild or medium) curry powder
2 x 400g/14oz cans chickpeas, drained and rinsed
1 x 400ml/14fl oz can coconut milk
250ml/9fl oz vegetable stock (or water)
400g/14oz baby spinach
600g/1lb 5oz skinless, boneless cod (or other firm, white fish) fillets, cut into roughly 5cm/2in chunks
Salt

To serve (any or all of the following)

Hot cooked rice
15g/½oz coconut flakes (not desiccated coconut)
1-2 limes, halved
Spoonful or two of coconut yoghurt
Zhoug

Zhoug (optional)

100g/3½oz fresh coriander
3 green chillies, deseeded (or not, depending on preference) and roughly chopped
1½ tsp ground cumin
Place all the ingredients for the zhoug, if making, in a food processor, along with ½ teaspoon of salt. Blitz well to combine and then set aside until ready to use.

Method

1. Add 2 tablespoons of the oil to a large sauté or casserole pan over a medium-high heat. Add the onion and fry for about 8 minutes, stirring often, until soft and golden. Turn the heat down or add a splash of water if the onion is cooking too quickly. Add the garlic, coriander stems, 1 tablespoon of the harissa and ¾ teaspoon of salt and cook for 1–2 minutes, stirring a few times. Stir in all the spices, then add the chickpeas.

2. Pour over the coconut milk and stock (or water), bring to a simmer and cook, uncovered, for about 15 minutes, until the sauce has thickened. Stir through the spinach, cover and cook for another 2–3 minutes, until wilted.

3. Add the chunks of cod to the pan, pressing down so that they’re nearly all submerged in liquid. Cover the pan, reduce the heat to low and cook for a further 10 minutes, until the fish is cooked through.

4. Meanwhile, warm through the remaining tablespoon of oil in a small pan with the remaining harissa. Drizzle this evenly over the fish and sprinkle with the coriander leaves. Serve on top of cooked rice, with any or all of the other toppings you’ve chosen.

About Karen Newby

Karen Newby is a nutritional therapist with over 15 years’ clinical experience. She holds a BSc in Nutritional Medicine and is registered with BANT and CNHC. She runs a specialist menopause clinic and hosts regular retreats, corporate talks and workshops on the subject. She has helped countless women on their road to midlife vitality. Her approach is highly practical, realistic and achievable with a focus on small shifts that can make the biggest changes. Her aim is to equip women with the tools they need to deal with menopause in our turbo-charged, modern day world. She is the author of The Natural Menopause Method and The Natural Menopause Method Cookbook (Pavilion).