Name: Baked fish with mint & mango relish
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Indian
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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Baked fish with mint & mango relish

Baked fish with mint & mango relish

Roopa Gulati

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Serves 4

Easy

Prep: 15 mins

Cook: 15 mins

A star rating of 3.3 out of 5.4 ratingsRate

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This new idea for white fish with a crunchy, spicy topping is bound to become a favourite - and it's low-fat too

Easily doubled

Easily halved

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Rosewater & pistachio kulfi with griddled mangoes

A star rating of 3.7 out of 5.7 ratings

Ingredients

Nutrition

Units:

MetricUS

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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Nutrition: per serving

kcal249
fat5g
saturates1g
carbs22g
sugars10g
fibre2g
protein30g
salt0.64g

low

Method

step 1

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.
step 2

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.
step 3

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.

RECIPE TIPS

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.

Recipe from Good Food magazine, December 2009

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A star rating of 3.3 out of 5.4 ratings

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