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: 4
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Most supermarkets now carry tandoori paste. You can usually find it where the sauces are displayed.
Ingredients
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Tandoori paste |
1/4 cup (50 mL)
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Low-fat yogurt |
1/4 cup (50 mL)
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Freshly squeezed lemon juice |
1 Tbsp (15 mL)
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4 Haddock fillets |
14 oz (420 g)
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Directions
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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.
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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.
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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 – February 8, 2021