Tandoori Fish with Bombay Vegetables and Coriander Raita

Tandoori Fish with Bombay Vegetables and Coriander Raita

Ready in 35 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, May 13, 2018.

Ingredients

BOMBAY VEGETABLES

  • 400g kumara
  • 2 carrots
  • ½ red onion
  • 2 tsp oil
  • 1 Tbsp Bombay spice
  • 1 Tbsp water
  • 1/3 bag baby spinach

TANDOORI FISH

  • 50g feta cheese
  • 40g tandoori paste
  • 1 tsp water
  • 25g sliced almonds
  • 600g market fish

CORIANDER RAITA

  • ½ Lebanese cucumber
  • 3 Tbsp coriander
  • 150g yoghurt

Steps

  1. Preheat oven to 220ºC. Line two oven trays (one with a lip) with baking paper.
  2. Dice kumara and carrots 1-2cm and roughly chop onion. Toss veggies, oil, Bombay spice and water on prepared tray (without lip) and season. Roast for about 20 minutes, until cooked through.
  3. Crumble feta into a small bowl then use a fork to mix with tandoori paste and water. Roughly chop almonds.
  4. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half, season with salt and place on second prepared tray (with a lip). Evenly spread tandoori feta paste over fish and sprinkle over almonds.
  5. After veggies have cooked for 20 minutes, move to bottom rack of oven. Bake fish (on middleupper oven rack) for 6-7 minutes (depending on thickness), until cooked through. Keep an eye on almonds so they do not burn.
  6. While fish cooks, grate cucumber and squeeze out excess moisture. Finely chop coriander and add to a medium bowl, along with yoghurt and cucumber. Mix to combine and season.
  7. Remove Bombay vegetables from oven and toss through spinach on tray.
  8. To serve, place Bombay vegetables onto plates. Top with tandoori fish and drizzle over coriander raita.

Nutritional Information

Energy 1661 kj
397 kcal
Protein 39.1g
Carbohydrate 30.8g
Fat 11.8g