Grilled Fish with Chilli Sauce

This is a very simple and spicy dish which fits perfectly into any weight control diet.

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Serves: 2 Print

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Ingredients

300 g (10 oz) fish fillets, e.g. salmon, cod, panga, haddock, sole, plaice…
2 tbsp lemon juice
1 tbsp chopped coriander
2 tsp vegetable oil

For the chilli sauce

250 ml (8 fl oz) water
2 tbsp tomato paste
1 tbsp vinegar (preferably malt vinegar)
1 tbsp chilli sauce
1 tsp grated ginger
½ tsp salt
½ tsp sugar
1-2 tsp cornflour (cornstarch) to thicken the sauce (if required)
Lemon wedges to serve

Instructions

Place the fish in a bowl together with the lemon juice, oil and coriander. Rub the marinade into the fish, cover and leave for about an hour.
Place the fish on a grill tray and grill (broil) for about 10 minutes to cook the fish.
Meanwhile, prepare the chilli sauce. Place all the ingredients in a pan and simmer gently for 5-6 minutes.
Your sauce should thicken, but if it doesn’t simply whisk 1-2 tsp of cornflour in 1-2 tbsp of water and add to the sauce with whisking.
Once the fish is cooked you can serve it with the hot sauce.

Titli's Tips

It’s best to keep the skin on fish like salmon or cod to prevent the fillet from crumbling during handling and cooking. The skin can by removed by the eater…

Serve with lemon wedges, a small portion of rice or noodles, or a green salad.

Nutrition Facts

Amount Per Serving % Daily Value

Calories 205 10%

Calories from Fat 52

Total Fat 5.8g 8%

Saturated Fat 0.9g 4%

Unsaturated Fat 4.5g

Amount Per Serving % Daily Value

Total Carbohydrate 10.1g 3%

Dietary Fibre 0.8g 3%

Sugars 4.5g

Protein 27.5g 55%