Joe Wicks' Tandoori Cod Burgers with Sweet Potato Fries

Name: Joe Wicks' Tandoori Cod Burgers with Sweet Potato Fries
Cuisine: Indian, Asian
Ingredients: 2 large sweet potatoes (600g), scrubbed clean; 2 tsp olive oil; salt and black pepper; 40ml rice vinegar; 2g caster sugar; 1 red chilli, de-seeded and finely sliced; 1⁄4 red onion, finely sliced; 1⁄4 cucumber (80g), de-seeded and cut into thin half-moons; 2 x 200g skinless and boneless cod fillets; 30g tikka masala curry paste; 2 burger buns; To serve; 1 tbsp fat-free Greek yoghurt 1 tomato, thinly sliced; 1 tbsp coriander, chopped; 1 stars

6 steps

Updated at: Thu, 17 Aug 2023 11:32:25 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories614.3 kcal (31%)

Total Fat10 g (14%)

Carbs82.8 g (32%)

Sugars18.5 g (21%)

Protein45.5 g (91%)

Sodium1167.9 mg (58%)

Fiber10.5 g (38%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

600gsweet potatoes

large, scrubbed clean

2 tspolive oil

de-seeded and finely sliced

0.25red onion

finely sliced

80gcucumber

de-seeded and cut into thin half-moons

2 x 200gskinless and boneless cod fillets

30gtikka masala curry paste

2burger buns

1 Tbspfat-free Greek yoghurt

1 Tbspcoriander

Instructions

Step 1

1. Preheat the oven to 200°C (fan 180°C/gas mark 6).

Step 2

2. Cut each sweet potato in half lengthways, then cut into eight long, thin wedges and scatter over one layer on a baking tray. Drizzle over the olive oil along with a good pinch of salt, toss to mix then roast in the oven for 25 minutes.

Step 3

3. Mix together the rice vinegar, sugar, red chilli, onion and cucumber in a small bowl and leave to steep, giving it a mix every now and then.

Step 4

4. Coat the cod fillets in the curry paste then place onto a baking tray lined with parchment and roast in the oven for 15 minutes, by which time they should be just cooked through. When the fish has only 5 minutes to go, cut the buns in half and place in the oven to toast.

Step 5

5. To build the burger, spread a little yoghurt onto two bun halves, load up with sliced tomato, lay the fish on top then scatter the cucumber mix over (drain off the excess vinegar). Finish with the coriander and squash the remaining bun halves on top. Serve with the sweet potato fries.

Step 6

* Feel free to use any type of white fish or even chicken breast instead of the cod fillets.

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