Spiced fish with beetroot raita

Author: Darlene Allston

Photographer: Mark O'Meara

Get your weekly fish meal with this golden and vibrant spiced fish and beetroot raita recipe.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

4 x 150g white fish fillets (such as tarakihi or hoki)
½ teaspoon ground coriandercilantroX
1 teaspoon turmeric
½ teaspoon ground cumin
¾ cup reduced-fat Greek-style yoghurt
2 medium fresh beetrootbeetsX, peeled and grated
2 spring onions, finely sliced
3 Lebanese cucumbers, halved and sliced
1 green capsicum, sliced
1 tablespoon olive oil
¼ cup white wine vinegar
¼ cup fresh coriandercilantroX, plus extra to garnish
8 small poppadums, to serve (see tip)

Instructions

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1 Sprinkle both sides of the fish fillets with spices and set aside for a few minutes. In a bowl, place yoghurt, beetroot and spring onions and stir to combine. Season with cracked black pepper. Cover and chill.

2 In a separate bowl, combine cucumber and capsicum. In a small jug, whisk together olive oil, vinegar and fresh coriander. Season with black pepper and add to the cucumber salad. Toss to combine. Cover and chill until required.

3 Spray a large non-stick frying pan with oil and set over a medium heat. Cook fish for 2-3 minutes each side, or until fish flakes easily with the tip of a fork.

4 Divide cucumber salad among 4 plates and top with spiced fish. Serve with a dollop of beetroot raita and 2 poppadums on the side. Garnish with fresh coriander.

Variations

Make it gluten free: Use gluten-free poppadums and check spices and yoghurt are gluten free.

HFG tip

To cook the poppadums in the microwave, line the microwave turntable with a sheet of paper towel. Place 4 poppadums evenly around the edge of the turntable. Microwave for 30 seconds, or until poppadums are puffed. They will crisp on cooling. Repeat with remaining 4 poppadums.

Nutrition Info (per serve)

Calories 330 cal

Kilojoules 1380 kJ

Protein 36 g

Total fat 10 g

Saturated fat 3 g

Carbohydrates 20 g

Sugar 10 g

Dietary fibre 6 g

Sodium 730 mg

Calcium 190 mg

Iron 2 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.