In this dish it’s all about relishes. So cool of with this Indian yoghurt sauce.
Ingredients
- 150g (1 cup) chickpea flour (besan) or plain flour
- 1/2 teaspoon ground turmeric
- 60ml (1/4 cup) vegetable oil
- 8 x 100g pieces flathead fillet or other firm white fish
- Coconut green beans, to serve (see notes)
Spinach and mint raita
- 40g ghee (see note) or butter
- 1 clove garlic, finely chopped
- 150g baby spinach
- 2 spring onions, thinly sliced
- 1 Lebanese cucumber, halved lengthwise, seeded, finely chopped
- 360g (2 cups) Tamar Valley Greek Style Yoghurt
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon brown mustard seeds
- Fresh mint leaves, to taste
Method
- Step 1To make raita, melt 20g ghee in a pan over medium heat. Add garlic and 1/2 teaspoon salt, and cook for 1 minute or until fragrant. Add spinach and cook, stirring, for 5 minutes or until wilted. Cool, then combine with onions, cucumber, mint and yoghurt in a bowl. Return pan to low heat, then melt remaining 20g ghee. Stir in turmeric and mustard seeds, then spoon over raita. Makes 2 1/2 cups.
- Step 2Sift flour with turmeric into a bowl, then season with salt and pepper. Heat oil in a large pan over medium heat. Dust fish in flour, then cook, in 2 batches, for 1 minute each side or until just cooked.
- Step 3Serve fish with raita and beans. Clarified butter, from supermarkets.
Nutrition
2770 kj
Energy
34g
Fat Total
55g
Protein
276.52mg
Sodium
32g
Carbs (total)
All nutrition values are per serve
Notes
On the side: Trim 400g green beans, then cut into 2cm pieces on the diagonal. Heat 2 tbs vegetable oil in a pan over medium heat. Add 2 tsp brown mustard seeds and cook, stirring, for 1 minute or until seeds start to pop. Add 20g (1/4 cup) desiccated coconut and cook, stirring, for 2 minutes or until toasted. Add beans and cook, stirring, for 5 minutes or until tender. Stir in 3 thinly sliced spring onions and cook, tossing, for a further minute or until softened.
Related Video
- Author: Sophia Young
- Image credit: Brett Stevens
- Publication: MasterChef
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