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    Bengali fish with chilli greens

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    Bengali fish with chilli greens

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

    Serves: 4


    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


    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. 

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    1 of your 5 a day

    low in fat 


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