Cod Curry


The Fight is won or lost far away from witnesses- behind the lines, in the gym, and out there on the road- long before I dance under those lights”Mohammed Ali


With the Cardiff Half coming up this Sunday, this dish is full of iron, energy and glucose in order to top up the iron levels and glucose before such a gruelling race.

The ingredients for this meal altogether only cost me less than a fiver too and with this recipe, I had enough left over for another meal later in the week. If you were out in a restaurant you would be paying three times that for a meal.

With this month also being Breast Cancer Awareness Month, this dish also has many benefits that can reduce people’s risks which I’ll make you aware of. Fish Oil may reduce likelihood of developing breast cancer by up to a third, research says. It is also alleged that it can reduce the progression of breast tumours and inhibit the proliferation of breast cancer cells.

Cod is also high in vitamins and minerals and contains 30% of an adults daily recommended B12 intake.

Eating high fibre foods such as Chickpeas as part of a well balanced Mediterranean diet can also help reduce your risks of contracting Breast Cancer. Chickpeas are very beneficial to helping us manage our body weight and are also healthy plant based food, and the more we reduce our bodies visceral fat, the less likely that we are to develop breast cancer, diabetes or Alzheimer’s. Chickpeas are low in calories but high in Nutrients.

Chickpeas contain lots of B vitamins which may be linked with reducing the risk of breast and lung cancer. Furthermore, the nutrients in chickpeas also contribute towards a healthy heart and according to the British Heart Foundation, the development of Alzheimer’s has also been linked with the health of the heart also.


1 Onion, finely chopped ( 38 Calories, 1g Fat, 8g Carbs, 1g Protein)

3 Garlic Cloves, crushed ( 15 Calories, 0g Fat, 3g Carbs, 0g Protein)

3 tbsp Medium Curry Powder ( 78 Calories, 3g Fat, 6g Carbs, 3g Protein)

1 Small Red Chilli, deseeded and thinly chopped ( 20 Calories, 1g Fat, 5g Carbs, 0g Protein)

2x 400g Tin Chopped Tomatoes ( 46 Calories, 0g Fat, 8g Carbs, 2g Protein)

Handful of Green Beans, chopped ( 26 Calories, 0g Fat, 4g Carbs, 2g Protein)

2 fresh Cod Fillets, chopped in to squares ( 196 Calories, 2g Fat, 0g Carbs, 44g Protein)

1 tbsp Olive Oil ( 120 Calories, 14g Fat, 0g Carbs, 0g Protein)


1) Fry the chopped onion and crushed garlic in the oil until softened and beginning to brown.

2) Add the Red Chilli and Curry Powder and cook a little while longer.

3) Add the tins of chopped tomatoes with a little bit of hot water and the green beans and cod.

4) Bring to the boil then simmer for 15 minutes until the Cod is poached through and soft.

5) Serve with Basmati Rice

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