Name: Spiced cod with quinoa salad & mint chutney
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 2
Cuisine: Indian
Ingredients: 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

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Spiced cod with quinoa salad & mint chutney

Spiced cod with quinoa salad & mint chutney

Sara Buenfeld

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Serves 2

Easy

Prep: 5 mins

Cook: 25 mins

A star rating of 3.5 out of 5.14 ratingsRate

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

Healthy

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal272

low
fat4g

low
saturates1g
carbs24g
sugars13g
fibre3g
protein36g
salt0.4g

Method

step 1

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.
step 2

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.
step 3

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.

Recipe from Good Food magazine, June 2014

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A star rating of 3.5 out of 5.14 ratings

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