Online Personal Trainer Lunch Recipes - Tali Macchi

Serves: 4

Shopping & Ingredients List:

4 x 125g Cod Fillets

1 tbsp Plain Flour*

2 tsp Salt

1 tsp Black Peppercorns, crushed

1 tsp Cumin Seeds, crushed

1 tsp Coriander Seeds, crushed

½ tsp Turmeric

½ tsp Garam Masala

¼ tsp Mild Chilli Powder

2 tsp Vegetable Oil

*use gluten-free if required

Method

1. Place the fish in a single layer on a board or worktop. Sprinkle over all the spices & rub into the flesh. Lightly dust the fillets with the flour. Cover & leave at room temperature for 15 minutes.

2. Using a large non-stick frying pan, heat the oil over a high heat. Add the fish & cook for 4-5 minutes on each side until cooked through. Serve immediately.

Macro info per serving

Protein
33.2g

Carbs
4g

Fat
3.2g

Energy
178Kcal