Tandoori Spiced Fish


85g low fast natural yoghurt

¼ teaspoon ground turmeric

2 teaspoons tandoori curry paste

2 x 150g skinned white fish fillets

Freshly ground black pepper

Lime wedges, to garnish

Plain boiled basmati rice, to serve

Spinach or green beans, to serve

Cucumber raita:

½ cucumber

5 tablespoons low fat natural yoghurt

2 tablespoons chopped mint

1 tablespoon chopped coriander

Squeeze of lime juice

Seeds of ½ pomegranate (optional)

Freshly ground black pepper



  1. Preheat the oven to 190⁰C, gas mark 5.
  2. Make the cucumber raita: use a potato peeler to cut the cucumber into long strips lengthways. Mix in a bowl with yoghurts, herbs, lime juice and pomegranate seeds. Season with black pepper, then cover and chill in the fridge until ready to serve.
  3. Using a shallow dish, mix together the yoghurt, turmeric and tandoori curry paste. Place the fish fillets in this spicy mixture, coating them on both sides. Sprinkle with black pepper and then place them in a ovenproof dish and cover with kitchen foil.
  4. Bake in the preheated oven for 10 minutes, remove the foil and cook for a further 5-10 minutes, until the fish is cooked through and slightly browned.
  5. Serve the fish immediately, garnished with lemon wedges if you like, with the cucumber raita, plain boiled basmati rice and steamed spinach or green beans.


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