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Tandoori Tilefish with Fruited Raita
These tilefish fillets are cooked tandoori style: first marinated in a spiced yogurt, then baked at very high heat. Basmati rice with shredded carrot and thinly slivered almonds makes a colorful, healthy, and authentic accompaniment.
  • 1-1/2 cups plain nonfat yogurt
  • 1-1/2 teaspoons ground cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • Pinch of ground cardamom (optional)
  • 1-1/2 pounds skinned tilefish or red snapper fillets
  • 3 cups diced cantaloupe
  • 1 cup diced tomato
  • 1/4 cup chopped parsley, preferably flat-leaf
  • 2 tablespoons raisins
  • 1 tablespoon sugar

1. In medium bowl, stir yogurt until smooth. Stir in cumin, coriander, salt, black pepper, turmeric, cayenne and cardamom (if using).

2. Place fish in a single layer in 9- x 13-inch baking dish. Add half of yogurt mixture and turn to coat fish with mixture. Cover fish and remaining yogurt mixture separately and refrigerate at least 30 minutes.

3. Preheat oven to 475°F.

4. Add cantaloupe, tomato, parsley, raisins and sugar to remaining yogurt mixture and toss gently. Cover and refrigerate salad while baking fish.

5. Bake fish 10 to 15 minutes, or until it just flakes when tested with a fork.

6. Carefully lift fish from pan (leaving behind yogurt liquid) and serve with salad.


Nutritional Information
Per serving: 286 calories, 4.7g total fat, 0.9g saturated fat, 1.2g monounsaturated fat, 1.3g polyunsaturated fat, 2g dietary fiber, 36g protein, 28g carbohydrate, 87mg cholesterol, 451mg sodium.
Good source of: beta-carotene, potassium, selenium, vitamin B6, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
65