Cod is a good, meaty fish that takes on flavours really well. However, don’t marinate it for too long in advance as the paste will draw out all the moisture from the fish. A great one to make in advance, this will keep well in the fridge, then can be reheated in a microwave oven when needed (see tip).
Grilled Cod Tikka with Cucumber Yoghurt
5 x 150g boneless skinless cod fillets
5 tsp tikka masala spice paste
350g 0%-fat Greek-style yoghurt
5 tsp mint sauce
5 wholemeal pitta breads
3 Little Gem lettuces, leaves separated
Preheat the grill to medium and line the grill tray with foil.
Place the cod fillets in a large bowl, add the tikka masala spice paste and stir until the cod is completely coated.
Transfer the cod tikka fillets to the foil-lined tray. Grill for 4 minutes, then turn over and grill for a further 4 minutes until slightly charred and cooked through. The fish will flake easily when it is cooked; if not, return it to the grill for another minute and check again.
Meanwhile, coarsely grate the cucumber onto a clean tea towel, then gather the tea towel up and hold it over the sink. Twist it until all the liquid comes out of the cucumber. Tip the squeezed cucumber into a separate bowl, then add the yoghurt and mint sauce. Stir well to combine.
When the cod is ready, remove from the grill tray and set aside while you lightly toast the pitta breads under the grill.
Divide the pitta breads between serving plates, top with the Little Gem leaves, a dollop of the cucumber yoghurt and then the cod tikka, and serve immediately.
If there is any cod leftover, leave it to cool, then transfer to an airtight container and store in the fridge for up to3 days. To reheat in a microwave oven, place a cod fillet (one at a time) on a suitable heatproof plate and cover with a piece of kitchen paper. Heat on high for 40 seconds until hot through. If not piping hot, heat on high for another 10 seconds at a time until hot through, then serve.
Extracted from Eat Well for Less: Every Day (BBC Books, approx €17). Photography by Andrew Burton.
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