Spiced cod with quinoa salad & mint chutney

Spiced cod with quinoa salad & mint chutney

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(9 ratings)

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Cooking time

Prep: 5 mins Cook: 25 mins

Skill level

Easy

Servings

Serves 2

Filling yet low-fat, sustainable white fish is a healthy choice. Serve with an Indian-inspired coriander yogurt marinade and grain salad

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
272
protein
36g
carbs
24g
fat
4g
saturates
1g
fibre
3g
sugar
13g
salt
0.4g
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Ingredients

  • 40g quinoa (or 85g pre-cooked quinoa)
  • 3 tbsp chopped mint
  • 3 tbsp chopped coriander
  • 150g pot 0% natural yogurt
  • 1 garlic clove
  • ¼ tsp turmeric
  • pinch of cumin seeds
  • 2 x 150g chunky fillets skinless white fish, such as sustainable cod
  • ¼ cucumber, finely diced
  • 1 small red onion, finely chopped
  • 4 tomatoes, chopped
  • good squeeze of lemon juice

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Method

  1. Tip the quinoa (if not pre-cooked) into a pan, cover with water and boil, covered, for 25 mins, checking the water level to make sure it doesn’t boil dry. Drain well.
  2. Meanwhile, put 2 tbsp each of the mint and coriander in a bowl. Add the yogurt and garlic, and blitz with a hand blender until smooth. Stir 2 tbsp of the herby yogurt with the turmeric and cumin, then add the fish and turn in the mixture to completely coat.
  3. Turn the grill to High. Arrange the fish in a shallow heatproof dish and grill for 8-10 mins, depending on thickness, until it flakes. Toss the quinoa with the cucumber, onion, tomatoes, lemon juice and remaining herbs. Spoon onto a plate, add the fish and spoon round the mint chutney, or add it at the table.

Recipe from Good Food magazine, June 2014

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Comments

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lobsterpot1's picture

Quinoa does not need 25 mins to cook.
Fish was bland. Very averge.

cheekygemma's picture
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Really didn't like this dish. Leave the turmeric out, the yoghurt was lovely right until I added the turmeric. It seemed to hit the back of your throat in a really unpleasant way. Shame, I was excited for this dish :(

tilleyflipflop's picture

I cooked this earlier this week. It was delicious, really tasty, I used mint and basil as I didn't have coriander and it was so nice. REally lovely

Frantic Flapjack's picture
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After seeing all the lovely ingredients and the colour of the dish in the picture above, I was expecting great things. Sadly, it turned out very bland. Won't be doing this again.

bouncin_tigger's picture
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This was really nice, quick to make. I added more spices though, but that's a personal choice- I like my food spicier, not everybody does. I added chilli flakes and cayenne pepper into the marinade part- a bit at a time so as to not overdo it!

katyrouth's picture
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Great recipe! I added more turmeric and cumin seeds, and seasoned very generously with salt and pepper, and the flavours were immense.

lucilou24's picture
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Great light spring dish. Added some feta and mange tout to the quinoa salad. Fish was a bit bland, next time I'll add more flavourings to the sauce. Easy and quick to cook.

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