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
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Prep:5 mins
Cook:35 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 359
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fat 15g
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saturates 2g
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carbs 27g
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sugars 6g
-
fibre 7g
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protein 35g
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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
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.
Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 6-8 mins.
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.
