Baked fish with mint & mango relish
This new idea for white fish with a crunchy, spicy topping is bound to become a favourite - and it's low-fat too
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Low-fat
Good source of vitamin C
- Heat oven to 200C/180C fan/gas 6 and put the fish fillets in a roasting tin. Combine the chopped chilli, mango, cumin, ginger, mint, mango chutney and lime juice. Spoon a quarter of the relish on top of each fillet and pat it down into an even layer with your fingers.
- Put the bread in a food processor with the garam masala and turmeric and whizz to fine crumbs. Add the olive oil and give the processor one final pulse to mix everything together.
- Spoon the crumbs over the relish-topped fillets. Cover the tin with foil and bake for 10 mins. Remove the foil and continue cooking for another 5 mins until the fish flakes easily and the crumbs have crisped on top. Serve with a green salad - see recipe, below.
Indian-style green salad
Counts as 1 of 5-a-day, low fat. Dice 1 cucumber and mix with 4 sliced spring onions, a large handful mixed salad leaves, juice 1 lime, 1 tsp ground cumin, pinch of sugar and a small handful chopped coriander.
Per serving
249 kcalories, protein 30g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 2g, sugar 10g, salt 0.64 g
Recipe from Good Food magazine, December 2009.
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http://www.bbcgoodfood.com/recipes/72619/
http://www.bbcgoodfood.com/recipes/72619/
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Ingredients
- 4 x 150g thick line-caught skinless cod fillets
- 1 green chilli , finely chopped - seeds in or out, it's up to you
- 1 small ripe mango , finely diced
- 1 tsp ground cumin
- ½ finger-length piece fresh root ginger , grated
- large handful mint leaves, shredded
- 1 tbsp mango chutney
- juice ½ lime
- 85g crustless stale white bread
- 1 tsp garam masala
- ½ tsp turmeric
- 1 tbsp olive oil
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2
ratings
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Low-fat
Good source of vitamin C
New idea for white fish
Ingredients
- 4 x 150g thick line-caught skinless cod fillets
- 1 green chilli , finely chopped - seeds in or out, it's up to you
- 1 small ripe mango , finely diced
- 1 tsp ground cumin
- ½ finger-length piece fresh root ginger , grated
- large handful mint leaves, shredded
- 1 tbsp mango chutney
- juice ½ lime
- 85g crustless stale white bread
- 1 tsp garam masala
- ½ tsp turmeric
- 1 tbsp olive oil
Per serving
249 kcalories, protein 30g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 2g, sugar 10g, salt 0.64 g
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12 April 2010
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02 April 2011
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15 February 2012
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