Tandoori Trout Food
TANDOORI TROUT
Oily fish such as trout is a great source of vitamin D, so why not serve up this spicy fillet with a cooling chutney? A healthy main meal the whole family can enjoy
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Main course
Time 40m
Number Of Ingredients 10
Steps:
- Coat the trout in the curry paste. Put the potatoes in a large pan of cold salted water, bring to the boil and cook for 15-20 mins until tender but still retaining their shape. Drain and leave to steam-dry.
- Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 6-8 mins.
- Meanwhile, heat the oil in a large frying pan and add the garlic and spices. Cook for a few mins until fragrant, then tip in the potatoes. Fry for 3 mins until crisp at the edges, then throw in the frozen peas. Cook for 2-3 mins more until warmed through. Season well and serve with the trout, coriander sprinkled over, and yogurt and chutney on the side.
Nutrition Facts : Calories 359 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 6 grams sugar, Fiber 7 grams fiber, Protein 35 grams protein, Sodium 0.5 milligram of sodium
CHICKEN TANDOORI
Provided by Food Network Kitchen
Time 40m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.
- Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.
- Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees F, 5 to 6 minutes per side.
- Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.
- Per serving: Calories 237; Fat 9 g (Saturated 2 g); Cholesterol 115 mg; Sodium 1,266 mg; Carbohydrate 8 g; Fiber 2 g; Protein 30 g
TANDOORI TROUT
Oily fish such as trout is a great source of vitamin D, so why not serve up this spicy fillet with a cooling chutney? A healthy main meal the whole family can enjoy
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Main course
Time 40m
Number Of Ingredients 10
Steps:
- Coat the trout in the curry paste. Put the potatoes in a large pan of cold salted water, bring to the boil and cook for 15-20 mins until tender but still retaining their shape. Drain and leave to steam-dry.
- Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 6-8 mins.
- Meanwhile, heat the oil in a large frying pan and add the garlic and spices. Cook for a few mins until fragrant, then tip in the potatoes. Fry for 3 mins until crisp at the edges, then throw in the frozen peas. Cook for 2-3 mins more until warmed through. Season well and serve with the trout, coriander sprinkled over, and yogurt and chutney on the side.
Nutrition Facts : Calories 359 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 6 grams sugar, Fiber 7 grams fiber, Protein 35 grams protein, Sodium 0.5 milligram of sodium
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