Fish tikka masala

This low calorie fish tikka masala will have the whole family will be impressed! So easy and quick to make in 20 minutes when you’re short on time – it beats takeaways!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

600g fairly firm fish such as tarakihi, monkfish, warehou

¼ cup low-flat plain yoghurt

1 tablespoon liquid honey

1 lemon, 1 tablespoon juice

1 clove garlic, crushed, peeled, chopped

1 teaspoon cumin seeds

1 teaspoon coriandercilantroX seeds

1 teaspoon fenugreek seeds

400g can whole tomatoes in juice

¾ cup evaporated milk

1 tablespoon grated fresh ginger

1 tablespoon tomato paste

1 tablespoon liquid honey

½ teaspoon chilli powder

1 teaspoon garam masala

2-3 tablespoons chopped fresh coriandercilantroX

Instructions

Stay Awake

1 Cut fish in 2-3cm thick cubes then place in a plastic bag with yoghurt, first honey measure, lemon juice and garlic. Massage bag so fish is evenly coated with marinade mixture. Set fish aside.

2 Meanwhile, turn grill on and prepare sauce. Place cumin, coriander and fenugreek in a large dry frying pan and heat until they smell toasted and fragrant. Transfer to a blender (or mortar and pestle) and grind. Add the next six ingredients and process again until smooth. Pour the mixture in pan and bring to the boil. Reduce heat and leave to simmer gently.

3 Meanwhile, arrange fish pieces on a lightly oiled, foil-covered tray then grill about 5cm from the heat for 5 minutes. Add garam masala and coriander to the sauce. Stir to mix. Gently add grilled fish and simmer for 2-3 minutes longer. Serve on top of cooked rice.

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Nutrition Info (per serve)

Calories 241 cal

Kilojoules 1010 kJ

Protein 34 g

Total fat 3 g

Saturated fat 1 g

Carbohydrates 20 g

Sugar 19 g

Dietary fibre 2 g

Sodium 180 mg

Calcium 230 mg

Iron 2.5 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.