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Tandoori Fish Kebabs
You can use cod, halibut, or monkfish for these quick and easy kebabs and cook them on an outdoor grill if you like.
PREPARATION TIME: 20 minutes plus chilling
COOKING TIME: 6 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
2 tablespoons fresh lemon juice
2 tablespoons plain low-fat yogurt
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger or 1 teaspoon ground ginger
1 teaspoon finely chopped fresh green chili pepper
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric (optional)
1/4 teaspoon salt
1 1/2 pounds firm-fleshed white fish, cut into 1-inch pieces; large shrimp, shelled and deveined; or sea scallops
1 medium onion (8 ounces), cut into 1-inch wedges
1 medium red bell pepper (6 ounces), cored, seeded, and cut into 1 1/2-inch squares
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Optional garnishes:
Minced fresh cilantro
Lemon wedges |
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DIRECTIONS:
1. Combine lemon juice, yogurt, garlic, ginger, chili pepper, cumin, coriander, turmeric (if using), and salt together in a large bowl. Add fish and/or shellfish, tossing to coat. Cover and marinate in the refrigerator 30 minutes.
2. Heat broiler, setting oven rack 5 inches from heat. Lightly grease four 12- or 14-inch metal skewers. Thread fish alternately with onion and bell pepper on skewers and arrange on rack of broiler plan. Broil kebabs 3 minutes on each side, until fish is firm but still springs back when touched. When kebabs are done, transfer to a warm serving platter and garnish with cilantro and lemon wedges, if desired.
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Nutrition Per Serving:
Per serving: Calories 170, fat 1 g, saturated fat 0 g, cholesterol 74 mg, sodium 232 mg, carbohydrate 6 g, fiber 1 g, protein 31 g.
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Tips:
Serve with sliced cucumbers topped with a dressing of low-fat yogurt and dill.
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| From Live Longer Cookbook |
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