Emily English’s tikka cod with caramelised onion

Method

1. In a small bowl, mix all the cod ingredients (except the fish) together with salt and pepper to taste. Coat the cod fillets in the marinade and let them sit for at least 30 minutes. Heat the oven to 220°C/200°C fan/gas 7 or the air fryer to 200°C.

2. Meanwhile, in a large pan, make the rice. Heat the olive oil over a medium heat. Add the red onions and mango chutney, then cook for 10-15 minutes until caramelised, adding a splash of water if they start to catch on the bottom of the pan. Stir in the garam masala and tomato purée, then cook for another 2 minutes until aromatic.

3. Add the frozen peas and chickpeas, then fry for about 3 minutes until everything is heated through. Add the cooked rice and spinach, mix until coated, then cook for a few minutes more until the rice is hot and the spinach has wilted.

4. Put the marinated cod fillets on a baking sheet and bake in the oven for 10-15 minutes (or in the air fryer for 12-15 minutes) until cooked through and the cod flakes easily with a fork.

5. Meanwhile, mix the raita ingredients in a small bowl with salt and pepper to taste.

6. Put a generous portion of the caramelised onion rice on each plate. Top with a cod fillet and a dollop of mint raita, then serve with a side of greens, if you like.