Tandoori Fish
Ready in 25 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 13, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 13, 2017.
With curried bulgur and cucumber raita
Ingredients
CURRIED BULGUR
- ½ teaspoon oil, for cooking (or use spray oil)
- ½ brown onion, finely diced
- 1 carrot, grated
- ¼ teaspoon salt
- 1 teaspoon bulgur spice mix
- Pinch of chilli flakes/powder or cayenne powder (optional)
- 75g bulgur wheat
- ½ cup + 2 tablespoons boiling water
- 125g frozen peas
- Juice of ½ lemon (reserve zest first)
TANDOORI FISH
- 300g fish fillets
- 1½ teaspoons tandoori spice mix
- 1 tablespoon natural yoghurt
- 1 teaspoon oil, for cooking (or use spray oil)
CUCUMBER RAITA
- ½ Lebanese cucumber
- ¼ cup natural yoghurt
- Zest of 1/4 lemon
- 2 tablespoons chopped mint leaves
TO SERVE
- ½ lemon, cut into wedges
Steps
-
a full kettle to the boil
-
Heat first measure of oil in a small pot (with a lid) on medium heat. Cook onion, carrot and salt for about 3 minutes, stirring, until softened. Add bulgur spice mix, chilli/cayenne (if using), and bulgur and cook a further 30 seconds-1 minute, stirring, until fragrant. Add boiling water and bring to a simmer. Once simmering, cover, remove from heat and leave to steam for 10 minutes.
-
While bulgur is cooking, prepare the rest of the meal. Place peas in a small, heat-proof bowl and cover with boiling water and a plate. Leave for 3-4 minutes then drain.
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Pat fish dry, remove any remaining scales or bones and cut any larger fillets in half. In a medium bowl, mix together tandoori spice mix, yoghurt and a good pinch of salt. Add fish and toss to coat well. Set aside.
-
Grate cucumber into a small bowl and stir through all remaining raita ingredients. Set aside and season to taste just before serving.
-
Heat oil in a large fry-pan (preferably non-stick) on medium-high heat. Cook fish for 1–2 minutes each side, until slightly charred and just cooked through.
-
Fluff up cooked bulgur with a fork and stir through peas and lemon juice. Season to taste with salt and pepper.
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divide curried bulgur and tandoori fish between plates. Top with a dollop of cucumber raita. Squeeze over a wedge of lemon.
Nutritional Information
Energy |
1542 kj 369 kcal |
---|---|
Protein | 41.5g |
Carbohydrate | 30.0g |
Fat | 6.8g |