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Tandoori Haddock

Makes 4 serving

Preparation Time: 5 min
Cooking Time: 10 min

Purchased tandoori paste makes an easy marinade for white fish. This Indian-inspired dish can be made quickly for a great weeknight meal.

Ingredients

1/4 cup	tandoori paste (see tip)	50 mL
1/4 cup	low-fat yogurt	50 mL
1 tbsp	freshly squeezed lemon juice	15 mL
4	haddock fillets (about 14 oz/420 g total)	4

Marinating time: 20 to 30 minutes
Rimmed baking sheet, lightly greased

For a balanced meal, serve with Basmati Rice Pulau and steamed sugar snap peas.

Instructions

Step 1
In a shallow dish, combine tandoori paste, yogurt and lemon juice. Add fish, turning to coat evenly. Cover and refrigerate for 20 to 30 minutes. Meanwhile, preheat broiler, with rack set 4 inches (10 cm) from the top.

Step 2
Place fish on baking sheet and broil for 10 minutes or until fish is opaque and flakes easily with a fork and the top is lightly browned.

Tips

Most supermarkets now carry tandoori paste. You can usually find it in the ethnic food aisle where Indian and Asian sauces are displayed.

Nutrition & Notes

Nutrition Information
Valeur nutritive

per 1 serving

% Daily Value
% valeur quotidienne

Amount
Teneur

Calories / Calories 113

Fat / Lipides 1.2 g

Saturated / saturés 0.3 g
+ Trans / trans 0 g

Cholesterol / Cholestérol 59 mg

22%

Sodium / Sodium 538 mg

Carbohydrates / Glucides 4.3 g

Fiber / Fibres 0.3 g

Sugars / Sucres 3.1 g

Protein Protéines 20.2 g

Vitamin A / Vitamine A

Vitamin C / Vitamine C

Calcium / Calcium

Iron / Fer

Very high in: Niacin and vitamin B12
High in: Vitamin B6 and magnesium

Diabetes Food Choice Values
3 Meat & Alternatives

Variation:
This works well with most firm white fish fillets or steaks, such as halibut or orange roughy. We have even tested it with salmon, and it works great! Adjust the broiling time depending on the thickness of the fish.

Contributor

Eileen Campbell