Tikka Cod

Ingredients (serves 4)

• 640g Cod Steaks or Fillets (skin still on)
• Marinade
• 2 Tablsp Tikka Mix or Curry Powder
• 1 Tablsp Lemon Juice
• 1 Tablsp Sunflower Oil
• 5 Tablsp low fat Natural Yoghurt
• 200g Long Wholegrain Rice (boiled)
• 1 Head of Broccoli (cut into florets and steamed)
• 4 Carrots (peeled, sliced and steamed)

Method

Pre-heat grill

1. Place cod in a large shallow dish.
2. Combine the marinade ingredients and spread evenly over the cod.
3. Cover and refrigerate for 30 minutes.
4. Transfer the cod to a lightly greased rack in a grill pan, skin side up. Cook under a moderate grill for 3 – 4 minutes, turn and cook for a further 4 –5 minutes, or until cooked.
5. Serve immediately with rice and vegetables.