Tandoori trout

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

  • Prep:5 mins
    Cook:35 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 359
  • fat 15g
  • saturates 2g
  • carbs 27g
  • sugars 6g
  • fibre 7g
  • protein 35g
  • salt 0.5g


  • 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


  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.

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

  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.

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