Baked fish with mint & mango relish

Baked fish with mint & mango relish

  • Rating: 3 out of 5.4 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Easily doubled
  • Easily halved
Nutrition: per serving
HighlightNutrientUnit
kcal249
fat5g
saturates1g
carbs22g
sugars10g
fibre2g
protein30g
low insalt0.64g
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Ingredients

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.

Goes well with

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    Rating: 3 out of 5.4 ratings
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