Curried Cod Fillets


Preheat oven to  375°


2 Tbsp butter or margarine

1 small onion, chopped

1 Tbsp flour

1/2 tsp curry powder,

     (or cayenne, if you prefer)

2 cups canned tomatoes

1/2 green pepper, chopped

1 tsp salt

1/2 tsp granulated sugar

1 small bay leaf

1 whole clove

1 kg cod fillets

chopped fresh parsley

Serves 8, about 139 calories each


Heat butter in a skillet. Add onion and cook over medium heat until onion is tender, about 5 minutes.

Blend in flour and curry powder and cook for 3 minutes, stirring.

Gradually stir in undrained tomatoes.

Add green pepper, salt, sugar, bay leaf and clove. Simmer, uncovered, until thick, about 10 minutes.

Remove the bay leaf and clove.

Arrange fish in a greased baking dish; cover with the tomato sauce. Bake for 25 minutes, or until fish flakes easily when tested with a fork.

Garnish with parsley, and serve over rice or noodles.

Source: Toronto Star, Jan 1984, adapted from Nova Scotia Seafood Cookery