Baked fish with mint & mango relish
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Baked fish with mint & mango relish

By Roopa Gulati

This new idea for white fish with a crunchy, spicy topping is bound to become a favourite – and it’s low-fat too

  • Prep:15 mins
    Cook:15 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 249
  • fat 5g
  • saturates 1g
  • carbs 22g
  • sugars 10g
  • fibre 2g
  • protein 30g
  • salt 0.64g

Ingredients

  • 4 x 150g thick line-caught skinless cod fillets
  • 1 green chilli, finely chopped - seeds in or out, it's up to you
  • 1 small ripe mango, finely diced
  • 1 tsp ground cumin
  • ½ finger-length piece fresh root ginger, grated
  • large handful mint leaves, shredded
  • 1 tbsp mango chutney
  • juice ½ lime
  • 85g crustless stale white bread
  • 1 tsp garam masala
  • ½ tsp turmeric
  • 1 tbsp olive oil

Tip

Indian-style green salad
Counts as 1 of 5-a-day, low fat. Dice 1 cucumber and mix with 4 sliced spring onions, a large handful mixed salad leaves, juice 1 lime, 1 tsp ground cumin, pinch of sugar and a small handful chopped coriander.

Method

  1. Heat oven to 200C/180C fan/gas 6 and put the fish fillets in a roasting tin. Combine the chopped chilli, mango, cumin, ginger, mint, mango chutney and lime juice. Spoon a quarter of the relish on top of each fillet and pat it down into an even layer with your fingers.

  2. Put the bread in a food processor with the garam masala and turmeric and whizz to fine crumbs. Add the olive oil and give the processor one final pulse to mix everything together.

  3. Spoon the crumbs over the relish-topped fillets. Cover the tin with foil and bake for 10 mins. Remove the foil and continue cooking for another 5 mins until the fish flakes easily and the crumbs have crisped on top. Serve with a green salad – see recipe, below.

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