TANDOORI TROUT

Tandoori trout image

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

Provided by Sophie Godwin - Cookery writer

Time 40m

Number Of Ingredients 10

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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

Steps:

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.

Nutrition Facts : Calories 359 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 6 grams sugar, Fiber 7 grams fiber, Protein 35 grams protein, Sodium 0.5 milligram of sodium