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Spiced cod with quinoa salad & mint chut­ney

Serves 2 Prep 5 mins Cook 25 mins £ 2.43 a por­tion 272 kcals, 4g fat, 1g sat. fat, 13g sugar

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

3 tbsp each chopped mint and 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

1 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.

2 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.

3 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.

Fill­ing yet low-fat, this dish with sus­tain­able YJKVG ƂUJ KU C JGCNVJKGT FKPPGT EJQKEG

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