Tandoori Monkfish

Tandoori Monkfish

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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.
Servings: 4
Calories: 182
Prep Time 10 minutes
Cook Time 15 minutes

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
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