This week is National Curry Week so there isn’t a better time to tuck into a bit of Indian. Many traditional curry recipes are too hot and spicy or high in fat for bariatrics. This fish recipe which has a mild curried flavour and an Indian salad accompaniment bucks the trend. If you can’t find tandoori spice blend then just use a mild curry powder instead.
WILD ALASKA POLLOCK TANDOORI WITH INDIAN SALAD
4 x 175g fillets of wild Alaska pollock
1 tbsp tandoori spice blend
4 tbsp low-fat natural yogurt
3 tomatoes, finely chopped
1 small red onion, finely chopped
1/2 cucumber, finely chopped
2 green chillies, seeded and finely chopped (optional)
2 tbsp chopped fresh coriander
salt and freshly ground black pepper
Fry Light cooking spray
1. Put the fish fillets in a shallow, non-metallic dish. Mix the tandoori spice blend with the yogurt and spoon over the fish, turning the fillets to coat them evenly. Leave to marinate for at least 10 minutes.
2. Meanwhile, to make the salad, mix the tomatoes with the red onion, cucumber, chillies if used, coriander and salt and pepper to taste.
3. Preheat the grill. Arrange the fish fillets on a baking tray that has been sprayed with Fry Light. Grill the fish for 6-8 minutes, or until the fish is opaque and flakes easily when tested with a fork.
4. Serve at once with the Indian salad.
WLS PORTION: 1/2-3/4
Image courtesy of The Alaska Seafood Marketing Institute