Spiced fish with beetroot raita
Get your weekly fish meal with this golden and vibrant spiced fish and beetroot raita recipe.
Serves: 4
Time to make: 25 mins
Total cost: $21.80 / $5.45 per serve
(at time of publication)
Ingredients
- 4 x 150g white fish fillets (such as tarakihi or hoki)
- ½ teaspoon ground coriander
- 1 teaspoon turmeric
- ½ teaspoon ground cumin
- ¾ cup reduced-fat Greek-style yoghurt
- 2 medium fresh beetroot, 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 coriander, plus extra to garnish
- 8 small poppadums, to serve (see tip)
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Instructions
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 330cal
-
Kilojoules 1380kJ
-
Protein 36g
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Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 20g
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–Sugars 10g
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Dietary fibre 6g
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Sodium 730mg
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Calcium 190mg
-
Iron 2mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
