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Low carb, ready in 15 min!
Ready in 10 minutes

Cod with Garlic-Lime Yogurt

over Curried Zucchini & Butternut Squash ‘Rice’

Cooking time

10 minutes

Servings

2/4

Calories

340 /serving

Curry up and try this marvellous 10-minute dinner fix! A good pinch of Indian-inspired spices like coriander, garlic and ginger make for a lively veggie base. Our ready-for-action butternut squash ‘rice’ just needs heating in the microwave before it meets sautéed chunky zucchini on the range. Thick fillets of moist and flaky cod cook up fast under a sprinkling of curry spices, with a dollop of creamy yogurt spiffed up with lime juice and garlic for a dashing finish.

We will send you:

  • 2 Cod fillets (high-protein serving)
  • 15ml Minced garlic
  • 1 Lime
  • 1 Zucchini
  • 300g Butternut squash ‘rice’ (chopped butternut squash)
  • 100g Greek yogurt
  • 14g Into the Taj spices (coriander, garlic purée, sea salt, ginger purée, paprika, cumin, mustard, black peppercorn, turmeric, fenugreek)

Contains: Cod, Milk, Mustard

You will need:

Large pan
Medium pan (non-stick if possible)
Oil
1 or 2 tbsp Butter
Microwave
Salt & pepper (S&P)
Total Fat
10 g
Saturated Fat
5 g
Sodium
870 mg
Total Carb
31 g
Sugars
13 g
Protein
36 g
Fibre
7 g
Preparation
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Cook the butternut squash rice
In a medium bowl, combine the butternut squash rice and 1 tbsp water (double for 4 portions). Cover and microwave, 2 to 3 min., until tender.
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Mise en place
Meanwhile, quarter the zucchini lengthwise; cut crosswise into bite-size pieces. Halve the lime; juice ½ and cut the remaining ½ into wedges.
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Sauté the vegetables
In a large pan, heat a drizzle of oil on medium-high. Sauté ½ the garlic, 30 sec. to 1 min., until fragrant. Add the zucchini and sauté, 2 to 3 min., until softened. Add the butternut squash rice⅔ of the spices and S&P. Sauté, 2 to 3 min., until slightly browned.
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Cook the cod
Meanwhile, in a medium pan (non-stick if possible), heat 1 tbsp butter (double for 4 portions) on medium-high. Pat the cod dry with paper towel; season with the remaining spices and S&P. Cook, 2 to 3 min. on the first side, until partially cooked. Flip and add ½ the lime juice. Cook, spooning the sauce over the cod*, 2 to 3 min., until golden brown and cooked through.
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Make the garlic-lime yogurt
Meanwhile, in a small bowl, combine the yogurt, remaining garlic, remaining lime juice, ½ tbsp water (double for 4 portions) and S&P.
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Plate your dish
Divide the vegetables between your plates. Top with the cod and spoon the garlic-lime yogurt over. Garnish with the lime wedges. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.