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)
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
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 20g
-
–Sugars 10g
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Dietary fibre 6g
-
Sodium 730mg
-
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
