Preparation time is 15minutes
Cook time is 15minutes
Total time is 30minutes
Serve is for 1 people
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Difficulty level: 2 out of 4
9 Ingredients
Number of servings
1
- 125grams cod, coley or haddock fillet
- 2teaspoons fresh lemon juice
- 1tablespoons coriander leaves
- 1 clove garlic
- 1 green chilli, deseeded and chopped
- 1/4teaspoons sugar
- 2teaspoons low-fat natural yoghurt
- 1 sprig coriander (to garnish)
- 1 sliced green chillies (to garnish)
Nutrition per serving
607kJ / 145Cal
607 Kilojoules or 145 Calories
7% of daily energy intake*
Protein
19.9grams
Fat
5.7grams
Carbs
3.2grams
Sugars
2.1grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 5
Place the fish in a non-metallic dish and sprinkle with the lemon juice. Cover and leave to marinate in the refrigerator for 15-20 minutes.
Step 2 of 5
Put the coriander, garlic and chilli in a food processor or blender and process until the mixture forms a paste. Add the sugar and yoghurt and briefly process to blend.
Step 3 of 5
Lay the fish on a sheet of foil. Coat the fish on both sides with the paste. Gather up the foil loosely and turn over at the top to seal. Chill for at least 1 hour.
Step 4 of 5
Whisk the egg whites in a separate large, grease-free bowl until they form soft peaks. Fold a couple of tablespoons of the egg white into the chocolate mixture to loosen, then fold in the remaining egg white with a metal spoon. Pour the mixture into the prepared tin and bake in a preheated oven, 180°C for 20 minutes. Remove from the oven, cover with foil (to prevent a crust forming) and leave to cool. Chill in the refrigerator for at least 4 hours or overnight.
Step 5 of 5
Garnish with coriander sprigs and sliced green chillies and serve immediately.
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