Tandoori Spiced Ocean Trout with Spring Rice Salad
Tandoori Spiced Ocean Trout with Spring Rice Salad
Ocean trout is an excellent source of omega-3 fatty acids. Together with the spices featured in this recipe, it can support brain health. The rice salad offers a refreshing counterpoint to the ocean trout, creating a meal that is satisfying yet light.
Servings
4
Prep time
Cook time
Recipe
Gluten Free
Ingredients
- 4 x 200g ocean trout fillets, skin on
- 2 cups basmati rice
- 250g medley cherry tomatoes, quartered
- 1 cucumber, seeded & chopped to size of cherry tomatoes
- 1 red onion, diced
- Juice 1 lemon
- ¼ cup freshly chopped parsley
- Fresh coriander & lemon wedges, to garnish
- Tandoori Paste
- 2 tsp coriander powder
- 2 tsp cumin
- 1 tsp turmeric
- ½ tsp chilli powder
- 1 tbsp freshly grated ginger
- 2 cloves garlic, crushed
- Juice 1 lemon
- 1 cup Greek yoghurt
- 1 tbsp freshly chopped coriander
- 1 tbsp freshly chopped parsley
- Salt & pepper, to taste
Method
- Preheat the oven to 180°C.
- Place the fish fillets in a large flat container and set aside.
- Mix all the tandoori paste ingredients in a container with a lid and combine thoroughly.
- Use half of the tandoori paste to coat the fish fillets. Ensure the paste covers the trout well, then cover and refrigerate for 30 mins.
- Refrigerate the remainder of the paste for later.
- Wash the rice under cold running water for 5 mins. Cook in a rice cooker. If using a saucepan, add 5 cups of water, bring to a simmer, add rice and cook for 10–12 mins. Drain and allow to cool.
- Once cooled, combine the rice with the tomatoes, cucumber, onion, lemon juice, parsley and the reserved tandoori paste. Fold together and season with salt and pepper. Refrigerate until ready to serve.
- Line a baking tray with baking paper. Place the fish skin-side down and bake for 12–15 mins.
- To serve, divide the trout and rice salad between plates and garnish with fresh coriander and lemon wedges.
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