Recipe

Tandoori Haddock

Purchased tandoori paste makes an easy marinade for white fish. This India-inspired dish can be made quickly for a great weeknight meal.

Preparation Time: 5 minutes / Marinating time: 20 to 30 minutes

Cooking Time: 10 minutes

Serves:

Tips

  1. Most supermarkets now carry tandoori paste. You can usually find it in the ethnic food aisle where Indian and Asian sauces are displayed.

Ingredients

Tandoori paste

1/4 cup (50 mL)

Low-fat yogurt

1/4 cup (50 mL)

Freshly squeezed lemon juice

1 Tbsp (15 mL) 

4 Haddock fillets

14 oz (420 g)


Directions

  1. In a shallow dish, combine tandoori paste, yogurt and lemon juice. Add fish, turning to coat evenly. Cover and refrigerate for 20 to 30 minutes. Meanwhile, preheat broiler, with rack set 4 inches (10 cm) from the top.
  2. Place fish on baking sheet and broil for 10 minutes or until fish is opaque and flakes easily with a fork and the top is lightly browned.
  3. Serving Idea: For a balanced meal, serve with basmati rice and steamed sugar snap peas.

Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007

Nutrition Information per serving: 

Calories: 113 kcal

Protein: 20 g

Fat: 1 g

Carbohydrate: 4 g

Fibre: 1 g

Sodium:  538 mg

Iron: 1 mg

Calcium:  65 mg

 

 


Last Update – August 15, 2017

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