Spiced cod with quinoa salad & mint chutney

2 of 5-a-day 2 servings 30-60 minutes 400 kcal or less fish recipes healthy meals iron low-fat fish recipes meals for two summer

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Ingredients

40g quinoa (or 85g pre-cooked quinoa)

3 tbsp chopped mint

3 tbsp chopped coriander

150g pot 0% natural yogurt

1 garlic clove

¼ tsp turmeric

pinch of cumin seeds

2 x 150g chunky fillets skinless white fish , such as sustainable cod

¼ cucumber , finely diced

1 small red onion , finely chopped

4 tomatoes , chopped

good squeeze of lemon juice

Method

Tip the quinoa (if not pre-cooked) into a pan, cover with water and boil, covered, for 25 mins, checking the water level to make sure it doesn’t boil dry. Drain well.

Meanwhile, put 2 tbsp each of the mint and coriander in a bowl. Add the yogurt and garlic, and blitz with a hand blender until smooth. Stir 2 tbsp of the herby yogurt with the turmeric and cumin, then add the fish and turn in the mixture to completely coat.

Turn the grill to High. Arrange the fish in a shallow heatproof dish and grill for 8-10 mins, depending on thickness, until it flakes. Toss the quinoa with the cucumber, onion, tomatoes, lemon juice and remaining herbs. Spoon onto a plate, add the fish and spoon round the mint chutney, or add it at the table.