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

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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 337 cal

Kilojoules 1410 kJ

Protein 37 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 7 g

Dietary fibre 5 g

Sodium 170 mg

Calcium 160 mg

Iron 3 mg

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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