Spiced Cod With Quinoa Salad Mint Chutney Recipes

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SPICED COD WITH QUINOA SALAD & MINT CHUTNEY



Spiced cod with quinoa salad & mint chutney image

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

Provided by Sara Buenfeld

Categories     Main course

Time 30m

Number Of Ingredients 12

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

Steps:

  • 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.
  • 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.
  • 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.

Nutrition Facts : Calories 272 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 13 grams sugar, Fiber 3 grams fiber, Protein 36 grams protein, Sodium 0.4 milligram of sodium

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