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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.
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