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Tandoori Fish

January 9, 2017

I love fish, it is so versatile and easy to cook with. I have used cod for this recipe, but you can pretty much use any fish – salmon and monkfish work really well too. Cod is great – it is a low-calorie source of protein, promotes cardiovascular health due to its healthy dose of blood-thinning omega-3 fatty acids and is an excellent source of vitamin of B12.

 

The beauty of this dish is the juxtaposition between the strong flavours of the ginger and garlic and the creaminess of the fresh Greek yogurt. To accompany the fish, I make a quick relish made with finely chopped tomatoes, red onion and coriander, finished with a big squirt of lime juice and pinch of salt.

 

So, for a protein-rich meal that is both filling and easy to make, give the recipe below a try! 

 

 

Serves 3

 

Ingredients:

 

  • 500g cod, in thick chunks 

  • 1 lime  

  • Salt to taste 

  • 1 tsp cumin seeds 

  • 3 garlic cloves, roughly chopped

  • 4 cm piece of ginger, roughly chopped 

  • 1 green chilli, chopped

  • 1 heaped tbsp. thick greek yogurt

  • 1 tsp hot chilli powder

  • 1 tsp garam masala

  • 1 tbsp fresh coriander finely chopped

  • 1 tsp olive oil

  • Lime juice to garnish

  • Handful of fresh coriander, chopped

 

Method:

 

  1. Heat the oven to 200C/180C Fan/Gas 6.

  2. Add the cod to a mixing bowl along with juice from half the lime and salt and mix well.

  3. Give the cumin seeds a bash and add to the bowl. Then crush the ginger and garlic in a blender and also place into the mixing bowl.

  4. Add the finely chopped chilli, greek yogurt, chilli powder, garam masala and mix to ensure the fish is all coated. Leave to marinate for 20-30 minutes.

  5. Place the yogurt-coated fish on a baking sheet.

  6. Oven-bake for 10-15 minutes - the flesh will become opaque and flake easily.

  7. Once cooked, squeeze over a little lime juice and serve with the tomato and red onion relish.

 

And enjoy!

Kesar

 

 

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