Tomato-Braised Cod Curry
Tomato-Braised Cod Curry brings flaky pieces of cod into a warmly spiced tomato sauce layered with cumin, coriander, cardamom, and a hint of turmeric. Fresh jalapeño adds gentle heat while cilantro and lemon brighten the finish. Serve this comforting, aromatic dish for a cozy weeknight dinner or a casual gathering with rice or warm flatbread.
- Prep15 mins
- Cook55 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tomato-Braised Cod Curry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 75
- Metabolic
- 33
- Digestive
- 41
- Inflammatory
- 63
- Performance
- 50
- General Wellness
- 1
Warm the oil in a skillet over medium heat. Add the onion to the skillet. Lower the heat to low, and cook, stirring frequently, for 15 minutes, or until soft and browned.
- 2
Stir the garlic paste and ginger paste into the skillet. Cook for 1 minute. Add the cumin, coriander, cardamom, turmeric, and salt. Stir in the jalapeno, cilantro, lemon juice, and tomatoes with their juice, scraping up any browned bits from the bottom of the skillet. Bring to a boil. Lower the heat to low, cover, and simmer for 20 minutes. If desired, set the sauce aside for a few hours at this point to let the flavors blend.
- 3
Bring the sauce back to a boil, then place the cod in the skillet. Reduce the heat to low, and cook for 15 minutes, or until the fish flakes easily with a fork.
- Calories 251.83 kcal Moderate 13%
- Protein 23.7 g Good Source 47%
- Carbohydrate 18.53 g 7%
- Total Fat 9.49 g Moderate 12%
- Saturated Fat 1.35 g Moderate 7%
- Trans Fat 0.04 g High --
- Cholesterol 52.54 mg Moderate 18%
- Sodium 442.37 mg Moderate 19%
- Dietary Fiber 3.9 g Moderate 14%
- Total Sugars 6.04 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 91.54 mg Low Source 7%
- Iron 3.04 mg Moderate 17%
- Potassium 966.46 mg Good Source 21%
- Vitamin A 158.63 mcg Moderate 18%
- Vitamin C 16.61 mg Moderate 18%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Tomato Braised Cod Curry is made with 14 ingredients and serves 4. It takes about 1 hr 10 mins and is rated easy. Key ingredients include Diced Jalapeño Peppers, Diced Tomatoes, Fresh Cilantro, and Garlic Paste. Each serving provides about 251.83 kcal, and is a good source of protein.
Recipe Questions
- What is Tomato-Braised Cod Curry made of?
- The main ingredients are Diced Jalapeño Peppers, Diced Tomatoes, Fresh Cilantro, Garlic Paste, Ginger Paste. The full list of 14 is above.
- How long does it take to make Tomato-Braised Cod Curry?
- About 1 hr 10 mins in total: 15 mins to prepare and 55 mins to cook.
- How many calories are in one serving?
- One serving provides about 251.83 kcal. The full nutrition breakdown is above.
- Is Tomato-Braised Cod Curry easy to make?
- This recipe is rated easy, with 14 ingredients and 3 steps.
- Is Tomato-Braised Cod Curry healthy?
- Tomato-Braised Cod Curry has an easyChef Pro health score of 53/100. Per serving, it provides 251.83 calories and 23.7 g of protein, or 47% of the Daily Value. It is a good source of potassium. Worth noting per serving: sodium at 442.37 mg (19% of the Daily Value) and saturated fat at 1.35 g (7% of the Daily Value). It contains Citrus, Fish, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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