Tandoori Fish with Mango and Baby Spinach Salad

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For an upcoming dinner where the guests are likely to be post-holiday dieters, I have found a menu that will miraculously tempt their palates while ignoring their waistlines. It centers around a Tandoori-style fish recipe.

Cod fillets are marinated in a mixture of limejuice and yogurt, both of which provide a tart accent to the slight sweetness of fish. Paprika, cayenne pepper, turmeric and some fresh ginger give the fillets a bit of color and a strong hint of heat.

Paired with some blanched snow peas and mounds of bright yellow basmati rice (a pinch of turmeric added to the cooking water will turn the grains golden), this Indian-style fish makes a stellar main course. A simple garnish of diced mango and baby spinach leaves tossed in a dressing of limejuice, mint and canola oil makes an attractive and delectable garnish for the cod.

 

Tandoori Fish with Mango and Baby Spinach Salad

Serves 4

 

4 cod fillets, each about 6 ounces and 1-inch thick

4 tablespoons freshly squeezed limejuice, divided

1 1/2 teaspoons paprika

1 1/2 teaspoons cayenne pepper

Kosher salt

1/2 teaspoon turmeric

1 1/2 teaspoons minced garlic

1 1/2 teaspoons finely chopped ginger

2 tablespoons Greek-style plain yogurt

2 tablespoons canola oil, plus extra for baking dish

2 tablespoons chopped mint leaves

1 ripe mango, peeled and cut into 1/2-inch dice (see note)

2 cups baby spinach leaves, cleaned

4 teaspoons chopped cilantro

 

For the fish, place cod fillets in a shallow, non-reactive dish. In a separate bowl, combine 3 tablespoons of limejuice, paprika, cayenne, 1 teaspoon salt, turmeric, garlic, ginger and yogurt. Whisk well to combine and pour over fish. Turn fillets several times to coat well. Cover with plastic wrap and refrigerate at least 45 minutes or up to 2 hours.

For the salad, in a mixing bowl, whisk together remaining tablespoon of limejuice, canola oil, 1/4 teaspoon salt and mint. Add the diced mango and toss to coat well. (Salad can be prepared to this point 1 hour ahead; leave at cool room temperature.)

When ready to cook fish, arrange a rack at center position and preheat oven to 425 F. Remove fish from marinade and arrange in a lightly oiled, shallow baking dish. Bake until fish is opaque and flakes easily when pierced with a sharp knife, 10 to 12 minutes. Remove from oven.

To finish salad, add spinach leaves to bowl with mangoes and toss lightly to coat with dressing. Season with salt. Place each cod fillet on a dinner plate and garnish with chopped cilantro and with some salad.

Note: To dice a mango, peel it; then, using a sharp knife, score the flesh in half-inch squares, cutting through to the large pit. Then slice the squares off.

 

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Tandoori Fish with Mango and Baby Spinach Salad - Betty Rosbottom Recipes

(c) 2010 Betty Rosbottom Recipes