Waitrose

Bengali fish with chilli greens

Ingredients

1 tbsp mild curry powder
3 tbsp fat free Greek yogurt
1 tsp grated ginger
1 tbsp wholegrain mustard
4 x 150g skin-on firm white fish fillets (such as pollack, cod or haddock)
2 red chillies, sliced
200g pack baby leaf greens, roughly chopped
200g pack Waitrose Thick Cut Cavolo Nero or kale
2 tsp groundnut oil
2 cloves garlic, sliced
Lemon wedges, mango chutney and fresh coriander, to serve
 

Method

1. Preheat the grill to high and line a baking tray with non-stick foil. In a small bowl mix together the curry powder, yogurt, ginger and mustard. Place the fish fillets in the prepared tray and cover with the yogurt mixture. Sprinkle a few chilli slices over. Place the fish under the grill for 8-10 minutes, or until the edges are crisp and the fish is thoroughly cooked.

2. Bring a large pan of water to the boil over a high heat. Add the greens and cavolo nero, bring back to the boil and cook for 1 minute. Drain, rinse in cold water and squeeze out any excess water.

3. Warm the oil in a frying pan over a medium heat. Add the garlic and remaining chilli, and sauté for 1-2 minutes. Add the greens and stir-fry until hot. Season, then serve with the fish, a wedge of lemon, mango chutney and some coriander sprinkled over. Delicious with warm flatbreads or poppadoms. 

1 of your 5 a day

low in fat 

  • Preparation time: 15 minutes
  • Cooking time: 10 minutes
  • Total time: 25 minutes 25 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 1,027kJ
243kcals
Fat 5.7g
Saturated Fat 0.9g
Carbohydrate 17.1g
Sugars 14.7g
Protein 30.9g
Salt 1.1g
Fibre 4.6g

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3 stars

Average user rating Based on 1 rating

This recipe was first published in Thu Mar 30 10:13:00 BST 2017.