Fish Tikkas

Ingredients

1 kg cod fillets (or any firm fish), cut into cubes
1 tablespoon lemon juice
½ cup low fat natural yogurt
1 tablespoon vinegar
1 tablespoon garam marsala
2 teaspoons ground cumin seeds
1 teaspoon red chilli powder
2 teaspoons garlic paste
vegetable oil for basting

 

Preparation time: 5 minutes plus 90 minutes marinating
Cooking time: 20 minutes

Serves: 6

Nutrition: Per serving
Energy
165 kcals
Fat
3.1g
Saturates
0.5g
Sugars
2.1g
Salt
0.61g

Marinate white fish in a low-fat tikka masala dressing and serve with salad to make this Indian-inspired supper. You can use any sustainably-sourced firm white fish in this recipe.

Ingredients

1 kg cod fillets (or any firm fish), cut into cubes
1 tablespoon lemon juice
½ cup low fat natural yogurt
1 tablespoon vinegar
1 tablespoon garam marsala
2 teaspoons ground cumin seeds
1 teaspoon red chilli powder
2 teaspoons garlic paste
vegetable oil for basting

Method

Add the lemon juice to the fish cubes and set aside for half hour.

Combine the rest of the ingredients (except the oil) and mix well. Pour mixture over the fish cubes and leave to marinate for another hour (at least).

Preheat oven to 175 C/350 F.

Place the cubes on an oiled baking tray and lightly brush them with the oil.  Bake on the middle shelf until golden brown in colour and cooked through.

Serve hot with tomato chutney or salad.

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