Tandoori Fish

This tasty fish dish can be prepared well in advance and served hot or cold. It is suitable for all those who eat fish. For Dairy Free diets select soya yoghurt.



This dish is very simple to prepare and cook, making it ideal if you are not a confident fish cook. The yoghurt coating ensures the fish will not dry out if it remains in the oven for a couple of extra minutes. The heat is evenly distributed and the fish remains moist with the subtle flavour of the spice combination. If you have favourite herbs and spices with fish, make substitutions to my list below.

I have used numerous types of fish in this dish and they have all been successful. But I would recommend that you do not select a fine and delicate sole-type as the spices may be overpowering. Try tilapia, a firm and sustainable fish. If you purchase it frozen ensure it is completely thawed before preparing this dish.

Diets for which Tandoori Fish is suitable:

Diabetic, Dairy Free, Egg Free, Gluten Free, Low Calories, Low Fat, and Nut Free.

Ingredients

Preparation: 10 mins | Cook: 10 + 30 mins | Serves: 2 (as a starter)

1 medium onion, sliced
1/2 tbsp oil
120 ml (1/2 cup) gm yoghurt (for Dairy Free diet, see notes)*
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground ginger
1/2 tsp garam masala**
1/4 tsp cayenne pepper
2 fish fillets, approx 300 gm (10 oz)***

Method

PREHEAT the oven to 190 C/375 F/ Gas 5.
HEAT 1/2 tbsp oil to a medium temperature in a small frying pan.
FRY the onion over a low heat until it softens but does not brown (approx 10 minutes).
COMBINE the yoghurt and spices.
LINE the base of a small baking dish with the cooked onion.
PLACE the fish on top of the onion.
SPOON the yoghurt mix over the fish so it is completely covered.
COVER the dish with foil and bake in the heated oven for 20 minutes. (If you are preparing this dish in advance, refrigerate the fish and the spices and yoghurt will further flavour and soften the fish.)
CHECK the fish — it usually requires another 10 minutes — and remove the foil for the final minutes of cooking. (It will be lightly browned.)

Serve

– Serve immediately.
– Cold as a salad.

Notes

* Use soya yoghurt for Dairy Free diets.
** Ensure commercial masala mix contains no wheat for Gluten Free diets.
*** Select fish that are sustainable. This recipes is suitable for tilapia, for example.

Recipes for using this Vegetable Stock:

Ginger Rice
Ethiopian Greens

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