The Food Coach

Free Healthy Recipe - Tandoori Fish with Yoghurt, Cucumber and Mint Sauce

Low fat, Low GI

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This spicy and flavoursome marinade is delicious with a robust textured fish such as blue eye trevalla. The longer you allow it to marinate the better, and if you are feeding a family, don't be put off by the term spicy - it's not peppery spicy and will kids love it.

Ingredients
2 tbsp dry tandoori mix
3 cloves garlic, crushed
pinch sea salt
4 pieces blue eye trevalla fish, (160g each)

Cucumber and Mint Sauce
2 tbsp mint, chopped
2 Lebanese cucumbers grated with the juices squeezed out of it
Method

Combine the tandoori mix with the garlic, lemon juice, salt and yoghurt.
Spread the marinade over both sides of the fish and leave to marinate in the fridge overnight or for a minimum of two hours.

To make the sauce grate the cucumber and press it through a fine sieve to squeeze out any excess juice. Combine with 3/4 cup of yoghurt and 2 tablespoons of chopped fresh mint.

Heat a flat BBQ plate and sear the fish for 2 - 3 minutes on each side.
Transfer to the oven and cook for a further 5 - 7 minutes to cook through completely and prevent the fish from drying out.

Serve with steamed English spinach and brown rice.

Makes 4 servings

Scale recipe to serves

Prep Time: 2 hrs
Cooking Time: 10 mins
Ready in: 2 hrs 10 mins


Suitable for:
Dinner
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Nutritional Information - Per Serve
Kj 1666 kj
Calories 398 kcal
Fat 4.7 g
Saturated Fat 1.4 g
Total Carbohydrate 43 g
Total Protein 39 g
Fibre 9 g