Yoghurt Spiced Fish Bites

Yoghurt Spiced Fish Bites

Blood Sugar: 4Servings: 4Preparation Time: 20minMeal Category: Dinner
Micronutrients:Omega 3Vitamin ACalcium

Macronutrients per 100g

Energy
201kcal
Sugar
1g
Fat
12g
Fiber
1g
Sat fat
3g
Protein
16g
Carbs
8g
Sodium
255mg

Ingredients

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

Preparation

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.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
27% of RDI
Vitamin C
2% of RDI
Omega 3
49% of RDI
Vitamin A
62% of RDI
Calcium
59% of RDI
Folate
24% of RDI

Good to know

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.

How to Prepare

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.

Good to Know

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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