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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.

  • Serves 4
  • 5 mins to prepare and 15 mins to cook, 20 mins to cool
  • 293 calories / serving
  • Gluten-free


  • 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


  • Fat

    13g 19%

  • Saturates

    8g 39%

  • Sugars

    15g 16%

  • Salt

    0.6g 11%

Carbohydrate 14.8g Protein 30.7g Fibre 6.6g


  1. 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.
  2. 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.
  3. 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.
Header / Footer Lill Brothers of Bradford, West Yorkshire established in the year 1855 are wholesale fish merchants, one of the oldest trading businesses in Bradford. We have expanded our range to include various products like fruit, veg etc all available for local free home delivery