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Spiced fish with tamarind potatoes recipe

  • Serves 2
  • 5 mins to prepare and 20 mins to cook
  • 421 calories / serving
  • Healthy
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This simple baked fish is rubbed with a flavour-packed paste made by blitzing coriander, cumin, garlic, green chilli, ginger, shallot and garam masala and served alongside new potatoes cooked with spring onions and tamarind paste. This tasty main is perfect for one or two and can be ready in under half an hour.

Preheat the oven to gas 4, 180°C, fan 160°C. In a food processor, whizz 1 tbsp olive oil with 1 tbsp coriander, the cumin, garlic, green chilli, ginger, shallot and garam masala until smooth. Rub the paste all over the fsh and put on to a foil-lined baking sheet. Bake for 15 minutes, or until cooked through.

Meanwhile, put the potatoes into a pan of cold water and bring to the boil. Turn down to a simmer and cook for 12 minutes, or until tender. Drain, reserving 50ml (2fl oz) of the cooking water. Return the potatoes and reserved water to the pan with the remaining oil and the spinach, red chilli, spring onions and tamarind. Stir over a low heat for 2 minutes.

Stir through half of the remaining coriander, then serve with the cod pieces and the remaining coriander to garnish.

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  • Ingredients

  • 1½ tbsp olive oil
  • 2 tbsp chopped fresh coriander
  • ½ tsp ground cumin
  • 1 garlic clove, chopped
  • 1 green chilli, chopped
  • 1cm (1/2in) piece fresh ginger, chopped
  • 1 shallot, roughly chopped
  • 1 tsp garam masala
  • 2 x 150g (5oz) haddock fillets
  • 500g (1lb) new potatoes (halved, if large)
  • 100g (3 1/2oz) young leaf spinach
  • 1 red chilli, deseeded and finely sliced
  • 5 spring onions, sliced
  • 1 tsp tamarind
  • Energy 1780kj 421kcal 21%
  • Fat 11g 16%
  • Saturates 2g 9%
  • Sugars 6g 7%
  • Salt 0.5g 8%

of the reference intake
Carbohydrate 49g Protein 34.3g Fibre 7.2g

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