Humming with mustard seeds and fragrant thanks to a handful of desiccated coconut, this Indian-inspired recipe for Tandoori spiced fish with Keralan cabbage is a quick and vibrant way to spice up your mealtimes.
Ingredients
- 150g low-fat natural yogurt
- 1 tsp mild tandoori curry powder
- 4 white fish fillets (about 140g each)
For the spice paste
- 1 tsp cumin seeds
- 6 cardamom pods, seeds only
- 1 tsp mustard seeds
- 50g desiccated coconut
- 1 tbsp vegetable oil
- 1 white cabbage (about 700g), core discarded, finely sliced
- 1 carrot (about 100g), grated
- 4 shallots, peeled and finely sliced
For the dressing
- 1 red chilli, finely sliced
- 2 lemons, 1 juiced, 1 cut into wedges
- 15g fresh coriander, leaves only, chopped
Each serving contains
-
Energy
1225kj
293kcal 15% -
Fat
13g 19%
-
Saturates
8g 39%
-
Sugars
15g 16%
-
Salt
0.6g 11%
Carbohydrate 14.8g Protein 30.7g Fibre 6.6g
Method
- Preheat the oven to gas 4, 180°C, fan 160°C. In a small bowl, mix 50g yogurt with the curry powder. Line a baking tray with nonstick baking paper and arrange the fish. Spoon over the spiced yogurt and bake for 12-15 mins until cooked through.
- Meanwhile, crush the cumin seeds, cardamom seeds and half the mustard seeds together with a pestle and mortar. Add the desiccated coconut and crush to a rough paste.
- Heat the oil in a frying pan over a medium heat. Cook the uncrushed mustard seeds for 30 secs, then add the crushed spice paste. Cook for 1 min, then add the cabbage, carrot, shallots and chilli. Stir fry for 3-4 mins; transfer to a bowl and set aside to cool for 15-20 mins. Stir through the remaining yogurt, the lemon juice and coriander leaves. Serve with the fish and a wedge of lemon.
