BAKED FISH WITH MINT & MANGO RELISH

Baked fish with mint & mango relish image

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

Provided by Roopa Gulati

Time 30m

Number Of Ingredients 12

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

Steps:

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.
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.
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.

Nutrition Facts : Calories 249 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 10 grams sugar, Fiber 2 grams fiber, Protein 30 grams protein, Sodium 0.64 milligram of sodium