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Baked fish with mint & mango relish

Baked fish with mint & mango relish

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(3 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 4
This new idea for white fish with a crunchy, spicy topping is bound to become a favourite - and it's low-fat too

Nutrition and extra info

  • Easily doubled / halved

Nutrition: per serving

  • kcal249
  • fat5g
  • saturates1g
  • carbs22g
  • sugars10g
  • fibre2g
  • protein30g
  • salt0.64g
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Ingredients

  • 4 x 150g thick line-caught skinless cod fillets

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 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

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 1 tbsp mango chutney
  • juice ½ lime

    Lime

    ly-m

    The same shape, but smaller than…

  • 85g crustless stale white bread
  • 1 tsp garam masala

    Garam masala

    gar-am mah-sarl-ah

    Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

  • ½ tsp turmeric
  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

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Method

  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.

  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.

  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.

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Comments (3)

emma-jane-finnegan's picture
5

The first few times I made this recipe it was fantastic and full of flavour, but the last time (about 2 weeks ago) it was a bit bland. I think the problem was that I used a less ripe mango and the mango chutney wasn't the best quality, as well as using pre-prepared breadcrumbs. I have made this recipe several times, but I'd make sure I didn't make the mistakes I made the last time before trying it again. I recommend Spanish potatoes to go along with this dish- the recipe is on this website.

jweg1210's picture
2

Agree with KatyCooks - it was bizarrely bland. Nevertheless it was perfectly edible, and nicer than a bit of plain fish.
Served with potato wedges and green salad.

katycooks's picture
1

I had very high expectations for this and followed the recipe exactly, expecting zingy, spicy, fresh flavours. Sadly, the end result was curiously bland, despite the range of ingredients. I'm sure it was super-healthy, but I won't be making it again. (I made the Indian Green Salad as well - also not very interesting.)

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