Chef Ray - Spiced Fish with Beetroot Raita - Coach Ray

Coach Ray

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Chef Ray

Chef Ray – Spiced Fish with Beetroot Raita

This meal combines fresh fish with fresh vegetables with a touch of spice. Delicious and fresh.

From: Allstron, Darlene; 5pm Panic In (Apr 18) Healthy Food Guide

Serves 4

  • 4x 150g white fish fillets (such as tarakahi or hoki)
  • ½ teaspoon ground coriander
  • 1 teaspoon tumeric
  • ½ teaspoon ground cumin
  • ¾ cup reduced-fat Greek-style yoghurt
  • 2 medium fresh beetroot, peeled and grated
  • spring onions, finely sliced
  • Lebanese cucumbers, halved and sliced
  • green capsicum, sliced
  • 1 tablespoon olive oil
  • ¼ cup white wine vinegar
  • ¼ cup fresh coriander, plus extra to garnish
  • 8 small pappadums, to serve
  1. Sprinkle both sides of the fish fillets with spices and set aside for a few minutes. In a bowl, place yoghurt, beetroot and spring onions and stir to combine. Season with cracked black pepper. Cover and chill.
  2. In a separate bowl, combine cucumber and capsicum. In a small jug, whisk together olive oil, vinegar and fresh coriander. Season with black pepper and add to the cucumber salad. Toss to combine. Cover and chill until required.
  3. Spray a large non-stick frying pan with oil and set over a medium heat. Cook fish for 2-3 minutes each side, or until fish flakes easily with the tip of a fork.
  4. Divide cucumber salad among 4 plates and top with spiced fish. Serve with a dollop of beetroot raita and 2 pappadums on the side. Garnish with fresh coriander.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published a last year:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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