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Tandoori trout

Tandoori trout

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Oily fish such as trout is a great source of vitamin D, so why not serve up this spicy fillet with a cooling chutney? A healthy main meal the whole family can enjoy

  • Healthy
Nutrition: per serving
NutrientUnit
kcal359
fat15g
saturates2g
carbs27g
sugars6g
fibre7g
protein35g
salt0.5g
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Ingredients

  • 4 thick trout fillets
  • 1 tbsp tandoori curry paste
  • 500g new potatoes , larger ones halved
  • 2 tbsp vegetable oil
  • 1 garlic clove , chopped
  • 1 tsp ground cumin
  • 1 tsp garam masala (or ground coriander)
  • ½ tsp ground turmeric
  • 320g frozen peas
  • yogurt , coriander leaves and mango chutney, to serve

Method

  • STEP 1

    Coat the trout in the curry paste. Put the potatoes in a large pan of cold salted water, bring to the boil and cook for 15-20 mins until tender but still retaining their shape. Drain and leave to steam-dry.

  • STEP 2

    Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 6-8 mins.

  • STEP 3

    Meanwhile, heat the oil in a large frying pan and add the garlic and spices. Cook for a few mins until fragrant, then tip in the potatoes. Fry for 3 mins until crisp at the edges, then throw in the frozen peas. Cook for 2-3 mins more until warmed through. Season well and serve with the trout, coriander sprinkled over, and yogurt and chutney on the side.

Goes well with

Recipe from Good Food magazine, March 2017

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Overall rating

A star rating of 4.5 out of 5.36 ratings
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