The herbs and spices used to marinate the fish in this recipe help to tenderise the flesh and add plenty of flavour. They are also long-acknowledged digestion and immune system boosters. Coriander aids digestion, while ginger and garlic are infection- fighters. Turmeric is a powerful anti-inflammatory spice which has been used with great effect to counteract arthritis. I have used cod loin here, but any firm-fleshed white fish would do, such as haddock or pollock. Choosing line-caught fish also helps to avoid the massive depletion of fish stocks caused by deep-sea trawling. Serve this dish with quinoa or brown basmati or low-GL rice, with chopped coriander stirred through for added colour and flavour. The Baked Bhajis and Indian Spiced Butternut Squash would be good accompaniments, too.
2 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1 tsp finely ground sea salt
1 tsp grated fresh root ginger
1 garlic clove, crushed
2 tbsp finely chopped fresh coriander juice of half a lemon
6 tbsp natural yoghurt
4 x 150g (just over 5oz) line-caught cod loin fillets, boned and skinned
freshly ground black pepper
- Make the marinade by mixing all the ingredients except the fish and pepper together in a large bowl.
- Coat the fish completely in the marinade, cover and put in the fridge for 30–60 Be careful not to leave the fish in the marinade for too long, though, as the lemon juice may turn it mushy.
- Preheat the grill to medium-hot, then grill the fish for around 15 minutes, turning halfway through, or until the flesh flakes easily when pressed. Sprinkle with black pepper and serve immediately, taking care not to break the fillets when you transfer the fish to the plates.
From Delicious, Health Sugar Free by Patrick Holford and Fiona McDonald Joyce. With special thanks to Fiona McDonald Joyce for use of these recipes for Holford Health Club members.
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