Spiced flathead with spinach and mint raita

Spiced flathead with spinach and mint raita

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  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Easy

In this dish it’s all about relishes. So cool of with this Indian yoghurt sauce.

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Nutrition information, Main recipes


  • 150g (1 cup) chickpea flour (besan) or plain flour
  • 1/2 teaspoon ground turmeric
  • 60ml (1/4 cup) vegetable oil
  • 8 x 100g pieces flathead fillet or other firm white fish
  • Coconut green beans, to serve (see notes)

Spinach and mint raita

  • 40g ghee (see note) or butter
  • 1 clove garlic, finely chopped
  • 150g baby spinach
  • 2 spring onions, thinly sliced
  • 1 Lebanese cucumber, halved lengthwise, seeded, finely chopped
  • 360g (2 cups) Tamar Valley Greek Style Yoghurt
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon brown mustard seeds
  • Fresh mint leaves, to taste


  • Step 1
    To make raita, melt 20g ghee in a pan over medium heat. Add garlic and 1/2 teaspoon salt, and cook for 1 minute or until fragrant. Add spinach and cook, stirring, for 5 minutes or until wilted. Cool, then combine with onions, cucumber, mint and yoghurt in a bowl. Return pan to low heat, then melt remaining 20g ghee. Stir in turmeric and mustard seeds, then spoon over raita. Makes 2 1/2 cups.
  • Step 2
    Sift flour with turmeric into a bowl, then season with salt and pepper. Heat oil in a large pan over medium heat. Dust fish in flour, then cook, in 2 batches, for 1 minute each side or until just cooked.
  • Step 3
    Serve fish with raita and beans. Clarified butter, from supermarkets.


  • 2770 kj


  • 34g

    Fat Total

  • 55g


  • 276.52mg


  • 32g

    Carbs (total)

All nutrition values are per serve


On the side: Trim 400g green beans, then cut into 2cm pieces on the diagonal. Heat 2 tbs vegetable oil in a pan over medium heat. Add 2 tsp brown mustard seeds and cook, stirring, for 1 minute or until seeds start to pop. Add 20g (1/4 cup) desiccated coconut and cook, stirring, for 2 minutes or until toasted. Add beans and cook, stirring, for 5 minutes or until tender. Stir in 3 thinly sliced spring onions and cook, tossing, for a further minute or until softened.

  • Author: Sophia Young
  • Image credit: Brett Stevens
  • Publication: MasterChef

Source: taste.com.au


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