Healthy Tandoori trout

• Preparation and cooking time

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

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

Nutrition: per serving

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

Ingredients

• 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

Method

• STEP 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.

• STEP 2

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

• STEP 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.

• Source Link

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