Tandoori fish bites
- 150g pot plain yogurt
- 2tbsp tandoori curry paste
- 1tbsp lime or lemon juice
- 350g haddock loin or monkfish tail cut into 6-8 pieces (about 5cm/2in square)
- 10cm piece cucumber
- 10 mint leaves
- Salt and freshly ground black pepper
- 1tbsp sunflower oil, for frying
- 250g pack of pilau or Thai rice, for serving
- 1 lime, cut into wedges
- 2 tsp caster sugar
- 4 tsp rice vinegar
- 1 large carrot (100g/3½oz),
Leave the fish to marinate for up to an hour, if you’ve time. Monkfish will need to cook for longer as it’s a denser fish.
- Mix 4 tbsp of the yogurt with the curry paste and lime or lemon juice in a shallow dish. Add the fish, coat well, set aside.
- Coarsely grate the cucumber into a sieve, drain well, then mix it into the remainder of the yogurt. Tear or snip in the mint leaves and season well to make a raita.
- Heat a wok and add the oil. Lift fish pieces out of the marinade, draining off excess. Add to pan, cook for 2 mins, then turn them over and cook for a further 1-2 mins.
- To make the salad: Put the sugar in a bowl with the rice vinegar. Microwave on high for 30 secs and stir to dissolve the sugar. Coarsely grate the carrot and add to the dressing with a handful of coriander leaves.
- Cook the rice in the microwave as per pack instructions. Serve the fish on the rice with the salad, raita and lime wedges.
Nutritional information per portion
- Calories 333(kcal)
- Fat 12.0g
- Saturates 2.5g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.