Indian · Dinner
Yogurt Marinated Fish Bowl
White fish fillet marinated in yogurt, ginger, garlic, turmeric and cumin, then pan seared and served over turmeric basmati rice with sautéed spinach, a cucumber-tomato salad and lemon-cilantro yogurt drizzle. Warm spices balance cool yogurt and bright citrus.
$7
15 minsPrep
15 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
478Calories
41.2gProtein
18.6gFat
36.1gCarbs
8.3gSugar
4.9gFiber
510mgSodium
114mgChol
4.1gSat Fat
1180mgPotassium
220mgCalcium
3.6mgIron
2.4mcgVitamin B12
24mgVitamin C
gluten-free
protein-rich
spice-route
thirty-min-meals
hidden-gems
gluten-free
Instructions
1
Prep
Pat the fish fillet dry with paper towel and place in a shallow bowl.
2
Marinate
Whisk yogurt, ginger-garlic paste, turmeric, cumin, garam masala, chili powder and lemon juice together; coat fish fully, cover and refrigerate 30 minutes.
3
Sweat
Heat 1 teaspoon vegetable oil in a small skillet over medium heat, add minced garlic and cook 30 seconds until fragrant, then add spinach and wilt 2 minutes.
4
Sear
Heat remaining vegetable oil in a nonstick pan over medium-high heat, lay fish in the pan and sear 3 to 4 minutes per side until the flesh turns opaque and flakes easily.
5
Plate
Spoon turmeric rice into a bowl, top with seared fish, spinach and cucumber-tomato salad, drizzle with yogurt sauce and scatter cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 360g360g white fish fillet
- 120g120g plain yogurt
- 2 tbsp2 tbsp ginger-garlic paste
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp garam masala
- 1 tsp1 tsp chili powder
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp vegetable oil
- 200g200g cooked basmati rice
- pinch of turmeric-ground (for rice)
- 60g60g spinach
- 4 cloves4 cloves garlic
- 70g70g tomato
- 60g60g cucumber
- 2 tbsp2 tbsp plain yogurt (for drizzle)
- 2 tsp2 tsp lemon juice (for drizzle)
- 2 tbsp2 tbsp cilantro
- salt, to taste
