Tandoori Monkfish
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.
Ingredients
- 4 monkfish tail fillets each about 5 oz
- 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
Instructions
- 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.
- 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.
Calories: 182 kcal
Carbohydrates: 14 g
Protein: 24 g
Fat: 4g
Saturated Fat: 1 g
Cholesterol: 40 mg
Sodium: 50 mg
Potassium: 988 mg
Fiber: 3 g
Sugar: 7 g
Vitamin A: 696 IU
Vitamin C: 35 mg
Calcium: 104 mg
Iron: 1 mg