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Spiced cod with quinoa salad & mint chutney

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

  • Prep: 5 mins
    Cook: 25 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 272
  • Carbohydrates 24
  • Saturated Fat 1
  • Sugar 13
  • Protein 36
  • Fat 4
  • Fibre 3
  • Salt 0.4

Nutrition per serving

  • Calories 272
  • Carbohydrates 24
  • Saturated Fat 1
  • Sugar 13
  • Protein 36
  • Fat 4
  • Fibre 3
  • Salt 0.4

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

Method

  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.

  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.

  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.

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