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Tandoori fish with cucumber salsa and steamed greens

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

½ cup reduced-fat Greek yoghurt

2 cloves garlic, crushed

1 lemon, 1 tablespoon lemon juice, plus 2 teaspoons extra

1 teaspoon paprika

1 teaspoon turmeric

2 teaspoons ground cumin

4 x 150g firm white fish fillets

2 Lebanese cucumbers, peeled, halved, finely diced

1 long red chilli, deseeded, finely chopped or use

½ teaspoon dried chilli flakes

½ small red onion, finely chopped

3 cups steamed basmati rice

4 cups steamed greens

Instructions

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1 Preheat oven to 180°C. Place yoghurt, garlic, lemon juice and spices in a large, shallow non-metallic bowl and stir to combine. Add fish fillets and stir to coat. Remove fish from yoghurt mix and place on a wire rack over a large baking tray lined with baking paper. Bake for 15 minutes or until cooked through and golden.

2 While fish is cooking make cucumber salsa. Combine cucumber, chilli, onion and extra lemon juice.

3 Divide fish among four serving plates, top with salsa and serve with rice and greens.

Nutrition Info (per serve)

Calories 337cal

Kilojoules 1410kJ

Protein 37g

Total fat 7g

–Saturated fat 2g

Carbohydrates 30g

–Sugars 7g

Dietary fibre 5g

Sodium 170mg

Calcium 160mg

Iron 3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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