Aromatic cumin is the key to this Indian meal - it's used both in the rice and to coat the fish.


  • 180g (2/3 cup) Dairy Farmers Traditional Lite Yogurt
  • 2 garlic cloves, crushed
  • 1 tablespoon grated fresh ginger
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 2 teaspoons ground turmeric
  • 4 (about 150g each) firm white fish fillets (such as ling or perch)
  • 350ml Massel vegetable liquid stock
  • Olive oil spray
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin seeds
  • 200g (1 cup) white rice
  • Fresh coriander leaves, to serve
  • Lime wedges, to serve


  1. Combine yoghurt, garlic, ginger, ground coriander, cumin and turmeric in a shallow glass dish. Add fish and turn to coat. Cover. Place in the fridge for 2 hours to marinate.
  2. Preheat oven to 220°C. Remove fish and drain excess marinade. Place the fish on a rack in a baking tray. Bake for 15 minutes or until fish flakes when tested with a fork.
  3. Meanwhile, place the stock in a saucepan and bring to a simmer over medium heat.
  4. Heat a saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring, for 5 minutes. Add the garlic and cumin seeds. Cook, stirring, for 1 minute. Stir in the rice. Add the stock and bring to the boil. Cover. Simmer for 12 minutes. Set aside, covered, for 5 minutes.
  5. Divide rice and fish among serving plates. Top with coriander. Serve with lime wedges.