Tandoori fish bits

Fancy something a little different from your usual curry? Try these tasty little tandoori fish bites – served with rice, a homemade raita and salad it’s only 333 cals per meal
Serves: 2
Prep time: 10 mins
Cooking time: 5 mins
Total time: 15 mins
Skill level: Easy peasy
Costs:Cheap as chips


    • 150g pot plain yogurt
    • 2tbsp tandoori curry paste
    • 1tbsp lime or lemon juice
    • 350g haddock loin or monkfish tail cut into 6-8 pieces (about 5cm/2in square)
    • 10cm piece cucumber
    • 10 mint leaves
    • Salt and freshly ground black pepper
    • 1tbsp sunflower oil, for frying
    • 250g pack of pilau or Thai rice, for serving
    • 1 lime, cut into wedges

For the salad:

    • 2 tsp caster sugar
    • 4 tsp rice vinegar
    • 1 large carrot (100g/3½oz),


    1. Mix 4 tbsp of the yogurt with the curry paste and lime or lemon juice in a shallow dish. Add the fish, coat well, set aside.
    1. Coarsely grate the cucumber into a sieve, drain well, then mix it into the remainder of the yogurt. Tear or snip in the mint leaves and season well to make a raita.
    1. Heat a wok and add the oil. Lift fish pieces out of the marinade, draining off excess. Add to pan, cook for 2 mins, then turn them over and cook for a further 1-2 mins.
    1. To make the salad: Put the sugar in a bowl with the rice vinegar. Microwave on high for 30 secs and stir to dissolve the sugar. Coarsely grate the carrot and add to the dressing with a handful of coriander leaves.
    1. Cook the rice in the microwave as per pack instructions. Serve the fish on the rice with the salad, raita and lime wedges.

Nutritional information per portion

fat 12.0g saturates 2.5g calories 333(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.