Tandoori monkfish recipe
information
Usually associated with chicken, this terrific recipe works well with firm while fish fillets, such as monkfish, halibut or Atlantic sea bass, too. Tandoori spice mixture, in a dry, powdered form, is available from most supermarkets and Asian greengrocers.
Preparation 10 minutes, plus marinating,
Cooking time 12 - 15 minutes
ingredients
4 monkfish tail fillets, each about 150 g (5 oz)
150 g (5 oz) very low fat natural yogurt
3 garlic cloves, peeled and crushed
1 tsp finely grated fresh root ginger
1 tbsp tandoori spice mixture
juice of 1 lemon
salt and freshly ground black pepper
150 g (5 oz) very low fat natural yogurt
3 garlic cloves, peeled and crushed
1 tsp finely grated fresh root ginger
1 tbsp tandoori spice mixture
juice of 1 lemon
salt and freshly ground black pepper
For the salad:
1 small cucumber
1 small red onion, peeled
4 ripe plum tomatoes
2 tbsp chopped coriander leaves
1 tsp chopped mint leaves
juice of 1 lime
1 small red onion, peeled
4 ripe plum tomatoes
2 tbsp chopped coriander leaves
1 tsp chopped mint leaves
juice of 1 lime
method
1. Wash the fish fillets and pat dry with kitchen paper. In a large bowl, mix the yogurt with the garlic, ginger, tandoori spice mixture and lemon juice. Season well.
2 Add the fish to the yogurt mixture and toss gently to coat. Cover and leave to marinate in the fridge for at least 3 hours, preferably overnight.
3 Preheat the oven to 200°C/Gas 6. Line a baking sheet with baking parchment. Lift the fish from the marinade and place on the lined baking sheet, in a single layer. Bake for 12 - 15 minutes or until cooked through.
4. While the fish is cooking, prepare the salad. Peel, halve and deseed the cucumber. Cut the cucumber, onion and tomatoes into 1 cm (1/2 in) dice and combine in a bowl. Add the herbs and lime juice, and season with salt and pepper to taste. Toss to mix well.
5 To serve, place the monkfish fillets on warmed serving plates and accompany with the salad.
2 Add the fish to the yogurt mixture and toss gently to coat. Cover and leave to marinate in the fridge for at least 3 hours, preferably overnight.
3 Preheat the oven to 200°C/Gas 6. Line a baking sheet with baking parchment. Lift the fish from the marinade and place on the lined baking sheet, in a single layer. Bake for 12 - 15 minutes or until cooked through.
4. While the fish is cooking, prepare the salad. Peel, halve and deseed the cucumber. Cut the cucumber, onion and tomatoes into 1 cm (1/2 in) dice and combine in a bowl. Add the herbs and lime juice, and season with salt and pepper to taste. Toss to mix well.
5 To serve, place the monkfish fillets on warmed serving plates and accompany with the salad.
serving amount
serves 4
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