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Photo of Tandoori fish with rice salad by WW

Tandoori fish with rice salad

Total Time
1 hr 40 min
15 min
15 min
Swapping chicken for fish in a tandoori recipe will be a pleasant surprise. Frying will give a crispy shell while the inside will be flakey and melt in your mouth. The hint of mint in the salad adds a fantastic burst of flavour to each bite!


Greek yoghurt, plain, low-fat, no added sugar

½ cup(s), (120g)

Tandoori paste

1 tbs

Ling, raw

520 g, (4 x 100g)

Basmati rice



2 medium, chopped

Lebanese cucumber

1 medium, deseeded, chopped

Red capsicum

1 medium, chopped

Fresh mint

2 tbs, chopped

Oil spray

1 x 3 second spray(s)

Olive oil

1 tbs


  1. Combine 2 tablespoons yoghurt and tandoori paste in a shallow glass or ceramic dish. Add fish and turn to coat. Cover and refrigerate for 1 hour. Combine remaining yoghurt and 2 tablespoons water in a small bowl.
  2. Cook rice in a large saucepan of boiling salted water, following packet instructions, or until just tender. Drain. Place in a large bowl. Set aside for 10 minutes to cool. Add tomato, cucumber, capsicum, mint and oil. Season with salt and freshly ground black pepper. Toss to combine.
  3. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Cook fish for 2 minutes each side or until just cooked through. Serve with rice salad and yoghurt mixture.


SERVING SUGGESTION: Baby spinach leaves.TIP: You can use any firm white fish fillets for this recipe, such as ling, blue-eye trevalla, barramundi or flathead.