Seasonal cooking: cod, potato and spinach curry

What's seasonal in May? As we head into warmer days at last, spinach provides some of the nutrients and antioxidants needed as we come out of the dark days of winter. The freshest, tenderest spinach is most easily obtainable in the spring.

Meanwhile, the fabulous flavour of Jersey Royal new potatoes can also be enjoyed in May. The short-lived season will see around 99 per cent of the crop exported to the UK, with the rest enjoyed by the Jersey inhabitants.

Nutritional value

Dark, leafy greens such as spinach are important for skin, hair and bone health. They also provide protein, iron, vitamins and minerals. Steamed new potatoes can be low in calories, high in fibre, and play an important role in a balanced, healthy diet.


Cod, potato and spinach curry

Serves: 5

Preparation time: 10 minutes

Cooking time: 25 minutes


  • 200g peeled potatoes
  • 1 small onion, peeled
  • 1 garlic clove, peeled
  • 250g cod fillets
  • 1 tsp vegetable oil
  • 2 tsps curry powder
  • 1 medium fresh tomato
  • 60ml coconut milk
  • 50g spinach
  • 1 tsp plain whole milk yoghurt


  • 1. Chop the potatoes, onion and garlic.
  • 2. Steam the cod for ten minutes until cooked through.
  • 3. Heat vegetable oil in a pan. Add the curry powder and cook for one to two minutes.
  • 4. Add the onions and garlic and cook for a further three to four minutes to soften.
  • 5. Add potatoes, tomatoes and coconut milk and simmer until the potatoes are cooked.
  • 6. Add spinach, yoghurt, and flake in the cod. Stir well and cook for five minutes.

Serving suggestions

  • For infants 7-12 months: about 60g curry with 30-40g of cooked couscous and about 25g of vegetables.
  • For infants 7-9 months: blend or mash the cooked curry with cooked couscous until smooth with soft lumps. Serve with cauliflower florets as finger food.
  • For infants 10-12 months: chop or mince the curry with cooked couscous to the desired consistency. Serve with cauliflower florets as finger food.

Recipe adapted from: Elmscot Group

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