Yoghurt Spiced Fish Bites
Blutzucker: LowPortionen: 4Zubereitungszeit: 20minMahlzeit: Dinner
Mikronährstoffe:Vitamin AFolateOmega 3
Makronährstoffe pro 100g
Energy
201kcal
Sugar
1g
Fat
12g
Fiber
1g
Sat fat
3g
Protein
16g
Carbs
8g
Sodium
255mg
Zutaten
- 400g / 14oz skinless, boneless White fish
- 150g / 5.2oz full-fat Greek-style yogurt
- 1 tsp Garlic granules
- 2 tsp mild Garam masala
- 0.5 tsp Ground cumin
- 1 tsp Smoked paprika
- a good grinding freshly ground Black pepper
- a spray or two Olive oil cooking spray
- 150g / 5.2oz full-fat Greek-style yogurt
- 1 tsp Garlic granules
- 2 tsp mild Garam masala
- 0.5 tsp Ground cumin
- 1 tsp Smoked paprika
- a good grinding freshly ground Black pepper
- a spray or two Olive oil cooking spray
Zubereitung
1. Preheat the oven to 220°C (425°F).
2. Cut 400g/14oz skinless, boneless White fish into 3cm (1.2in) chunks.
3. Mix 150g/5.2oz full-fat Greek-style yogurt, 1 tsp Garlic granules, 2 tsp mild Garam masala, 0.5 tsp Ground cumin, 1 tsp Smoked paprika, and a good grinding of freshly ground Black pepper in a bowl.
4. Add the fish and coat well. Let it sit for a couple of minutes.
5. Add the fish to a lined baking tray, ensuring pieces are not touching.
6. Spray each piece with a spray or two of Olive oil cooking spray.
7. Bake for 10–14 minutes until the fish is fully cooked and flakes easily.
2. Cut 400g/14oz skinless, boneless White fish into 3cm (1.2in) chunks.
3. Mix 150g/5.2oz full-fat Greek-style yogurt, 1 tsp Garlic granules, 2 tsp mild Garam masala, 0.5 tsp Ground cumin, 1 tsp Smoked paprika, and a good grinding of freshly ground Black pepper in a bowl.
4. Add the fish and coat well. Let it sit for a couple of minutes.
5. Add the fish to a lined baking tray, ensuring pieces are not touching.
6. Spray each piece with a spray or two of Olive oil cooking spray.
7. Bake for 10–14 minutes until the fish is fully cooked and flakes easily.
Mikronährstoffe % des Tagesbedarfs
Iron
17% of RDI
Magnesium
30% of RDI
Vitamin C
9% of RDI
Omega 3
49% of RDI
Vitamin A
49% of RDI
Calcium
8% of RDI
Folate
17% of RDI
Gut zu wissen
Mixing the yogurt with the fish is a great job for kids to help out with in the kitchen. Serve with boiled rice, peas, and a wedge of lemon. If kids struggle to enjoy fish or spiced flavors, involving them in the cooking process may help.
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