Light Recipe -- Tandoori Fish

Recipes on this page were developed or tested by CeCe Sullivan of The Times food staff and were evaluated by staff members.

TANDOORI FISH 4 servings; 1-2 hour marination time

1 cup plain low-fat or nonfat yogurt

1/2 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/4 teaspoon salt

Freshly ground black pepper to taste

1 tablespoon grated fresh ginger root

1 tablespoon minced fresh mint

1 1/4-1 1/3 pounds white fish fillets (such as cod or rockfish), about 1/2-inch thick

1 tablespoon lemon juice

1. Whisk together the yogurt, cumin, turmeric, salt, several grindings black pepper, ginger and mint. Put the fish into a glass dish and drizzle with the lemon juice. Spoon 1/4 cup of the yogurt over the fish, coating both sides. Cover and marinate in refrigeration 1-2 hours.

2. Bake the fish in a preheated 450-degree oven about 6 minutes. Place under a hot broiler and broil until the fish is lightly golden and cooked through. Check for doneness. Serve with the remaining yogurt sauce on the side.

Data per serving Calories 169 Protein 31g Fat 2g Carbohydrates 5g Sodium 269mg Saturated fat 1g Monounsaturated fat 1g Polyunsaturated fat 0g Cholesterol 70mg

Adapted from "Jane Brody's Good Seafood Book."