Bahraini tikka
Marinating the beef fillet in ground dried lime creates wonderfully tender skewers to serve with fluffy flatbreads, silky hummus and fresh orange slices
Tikka cod with caramelised onion
Serves 2
Easy
Prep:
Cook:
plus marinating
Aromatic, fragrant and simple to make. Paired with a refreshing mint raita, this is a dish I eat all year round.
Skip to ingredients
- 2 skinless cod fillets
- greensto serve
MARINADE
- 2 tbsp full-fat greek yogurt
- 1 lemonjuiced
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp garam masala
- 1 tsp mango chutney
- 1 tsp tomato purée
CARAMELISED ONION RICE
- 2 tsp olive oil
- 2 red onionsfinely sliced
- 1 tbsp mango chutney
- 1 tbsp garam masala
- 1 tbsp tomato purée
- 80g frozen peas
- ½ x 400g tin of chickpeasdrained and rinsed
- 250g cooked rice
- handful of baby spinach
RAITA
- 150g full-fat greek yogurt
- 2 tbsp chopped coriander leaves
- 1 tbsp chopped mint leaves
- ½ lemonjuiced
Nutrition: per serving
- kcal691
- fat24g
- saturates10g
- carbs70g
- sugars21g
- fibre10g
- protein44g
- salt0.9g
Method
step 1
In a small bowl, mix together the marinade ingredients with salt and pepper to taste. Coat the cod fillets in the marinade and let them sit for at least 30 mins.
step 2
Heat the oven to 220C/200C fan/gas 7 or the air fryer to 200C.
step 3
In a large pan, heat the oil over a medium heat. Cook the onions and chutney for 10-15 mins, or until caramelised, adding a splash of water if they start to catch. Stir in the garam masala and tomato purée, and cook for 2 mins until aromatic.
step 4
Add the peas and chickpeas, and fry for 3 mins until heated through. Add the rice and spinach, mix until coated and cook for a final few minutes until the rice is hot and the spinach wilted.
step 5
Put the cod on a baking sheet and bake in the oven for 10-15 mins or in the air fryer for 12-15 mins, or until cooked through and the cod flakes easily with a fork.
step 6
Meanwhile, mix together the raita ingredients with salt and pepper to taste in a small bowl.
step 7
Put a generous portion of the rice on each plate. Top with a cod fillet and a dollop of raita. Serve with a side of greens, if you like.
