Diet Chef - The easy way to lose weight. Enjoy Spice crusted roast halibut with chilli greens

Spice crushed roast halibut with green chilli beans, another great treat for the weekend from Diet Chef.

A great way to kick start off the weekend with this tasty fish dish at home with family and friends. After a long hard week at work and sticking to your Diet Chef meals we positively endorse having a night or two off at the weekend. As long as you follow the Low calorie option and try to keep within your daily calorie allowance there should be no reason why not too! This dish comes in at around 320 calories per serving and is delicious.

Diet Chef have produced this recipe series to compliment the diet food that we provide in the monthly hampers. Diet Chef's ethos is that you should "enjoy losing weight" with us. That's why we have so many satisfied customers who are always eager to recommend Diet Chef to friends and family.

Why not give this recipe a go and leave your comments on how the dish turned out.

320 calories per serving

4 160g halibut fillets -- skinned
1 tspn cumin seeds
1 tspn coriander seeds
1 tspn curry powder
1 tspn garam masala
20ml sunflower oil
salt

Mint raita

5g fresh mint -- chopped
60g plain Greek yoghurt
30g cucumber -- finely diced
juice of ½ lime
splash of Thai fish sauce

Chilli greens

150g washed baby spinach -- blanch in boiling water for
10 seconds, cool in ice water and drain
160g small bok choi -- break down and blanch for
20 seconds, cool in ice water and drain
1 red chilli -- de-seeded and finely chopped
120g cucumber -- peeled, de-seeded
and chopped into chunks
150g fresh bean sprouts
10g fresh coriander -- chopped
60g bamboo shoots
10ml sesame oil
10ml light soya sauce
10g sesame seeds
salt

To make the spice crust

Place the cumin and coriander seeds into a pestle and
mortar and slightly crush. Add the other spices and
some salt and mix to form a rub. Place the fish onto a
tray and pat the top of the fish with the spice rub.
Place the tray in the fridge until ready to cook.
To cook the sh
Before cooking the fish get everything prepared for
your chilli greens, as you need to stir-fry these once the
fish is cooked and popped into the oven.
Place a thick based, non-stick frying pan on the heat
and allow to get hot, add the oil and heat again. Place
the fish spice side down in the pan, adding one piece at
a time. Do not move for a few minutes, allow the fish to
colour. After 2 minutes turn the fish over and repeat
until all the fish is coloured.
Remove from the pan, place onto an ovenproof tray
and place in a pre-heated oven at 180°C for
3--4 minutes. Now prepare the greens.
Your notes
To make the
chilli greens
Place a sauté pan (or
wok) onto the hob and allow
it to heat. Add the sesame oil and heat
again. Add the bok choi, keep moving it
around so it doesn't burn. Next add the beansprouts
and fry for 1 minute. Add the spinach, cucumber,
bamboo shoots and stir-fry for 30 seconds. Lastly add
the chilli, coriander, soya sauce and sesame seeds.
Remove the spice crusted fish from the oven and serve
with the chilli greens and a cool mint raita.
To prepare the raita
Mix all the ingredients together and season to taste.
Keep in the fridge until required.

Category:

Howto & Style

Tags:

• Halibut
• dietchef
• diet
• recipe
• calorie
• controlled
• fish