Baked Spiced Fish Cutlets

Serves 4

Ingredients:

1 tbsp oil
1 medium onion, very finely chopped
2 cloves garlic, finely chopped
5cm piece fresh ginger, finely grated
1 tsp ground coriander
1 stem lemon grass (white part only), finely chopped
2 tsp tamarind concentrate
2 tsp very finely grated lemon rind
4 small fish cutlets, such as blue eye cod
lime wedges, to garnish

Method:

• Preheat the oven to warm 160°C.
• Heat the oil in a frying pan; add the onion, garlic, ginger, coriander and lemon grass, and stir over medium heat for 5 minutes or until aromatic.
• Stir in the tamarind, lemon rind and season with freshly ground black pepper to taste. Remove from the heat and set aside until cool.
• Line a baking dish with aluminium foil and grease it lightly to prevent the fish from sticking. Arrange the fish in the baking dish in a single layer and bake for 10 minutes. Turn the fish over gently, spread with the spice paste and bake for another 8 minutes, or until the flesh flakes when tested with a fork. Be sure not to overcook the fish or it will become dry. Garnish with lime wedges and serve with steamed rice.

Note: Adjust the cooking time if the cutlets are thick.


Nutrition per serve:
Protein 15g
Fat 5g
Carbohydrate 2g
Dietary Fibre 1g
Cholesterol 180mg
520 kj (125 cal)