Chargrilled fish with green chilli, coriander and coconut relish

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Chargrilled fish with green chilli, coriander and coconut relish

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  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

A quick and easy South Indian style coconut chutney adds punch to this low-fat fish dish.

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Nutrition information, Main recipes

Ingredients

  • 1 small red onion, finely chopped
  • 1 teaspoon finely grated fresh ginger
  • 1 teaspoon mustard seeds
  • 20g (1/4 cup) shredded coconut
  • 1 truss tomato, seeded, finely chopped
  • 1 long fresh green chilli, seeded, thinly sliced
  • 1/4 cup chopped fresh coriander
  • 1 tablespoon lime juice
  • Pinch of caster sugar
  • 4 (about 150g each) firm white fish fillets
  • Steamed green beans, to serve
  • Steamed asparagus, to serve

Method

  • Step 1
    Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes or until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic. Stir in the coconut for 1-2 minutes or until light golden. Transfer to a bowl. Set aside to cool slightly. Stir in the tomato, chilli, coriander, lime juice and sugar.
  • Step 2
    Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.
  • Step 3
    Divide the steamed vegetables among plates. Top with the fish and a spoonful of the coconut mixture.

Nutrition

  • 1015 kj

    Energy

  • 4.5g

    Fat Total

  • 1.5g

    Saturated Fat

  • 5g

    Fibre

  • 41g

    Protein

  • 8g

    Carbs (total)

All nutrition values are per serve

Notes

Why white fish?

  • High-quality protein
  • Source of iodine – needed by the thyroid gland
  • B vitamins, including B12
  • Author: Chrissy Freer
  • Image credit: Jeremy Simons
  • Publication: Australian Good Taste

Source: taste.com.au

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