Tandoori Tilapia Food
TANDOORI TILAPIA WITH HEARTS OF PALM SALAD
Steps:
- Whisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.
TANDOORI TILAPIA
Tandoori is actually a cooking method, not an ingredient. In traditional Indian cuisine, the term describes a marinated meat cooked over an intense fire in a tandoor-a clay oven containing a hot fire. But we now commonly associate it with a type of marinade. Today, you can find tandoori paste in most grocery stores. It has intense flavor (which I love). By mixing it with yogurt, you cut some of the sodium and make a great simple marinade for fish, chicken, and many other meats.
Yield makes 2 servings
Number Of Ingredients 5
Steps:
- In a small bowl, stir the tandoori paste and yogurt until well combined. Brush the fillets evenly on both sides with the mixture.
- Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet). When hot, lightly mist it with spray. Add the fish to the pan and cook for 1 to 2 minutes per side, or until it's no longer translucent and flakes easily. Squeeze the lime wedges over the fillets and serve immediately.
- Each serving has:
- Calories: 120
- Protein: 23g
- Carbohydrates: 1g
- Fat: 2g
- Saturated Fat:
- Cholesterol: 57mg
- Fiber: 0g
- Sodium: 258mg
TANDOORI TILAPIA WITH SPICY SWEET POTATO MASH & TOMATO SALAD
This Indian-influenced grilled fish supper packs in all of your five-a-day in one mildly spiced, light dish
Provided by Good Food team
Categories Dinner
Time 30m
Number Of Ingredients 9
Steps:
- Coat the tilapia fillets with the tandoori paste and set aside. Put the sweet potatoes, carrots and garlic in a large pan of salted water. Bring to the boil and cook for 10 mins or until tender. Drain well, then allow to steam-dry for a few mins. Add the chilli to the pan and mash everything together with some seasoning. Cover and keep warm.
- Heat the grill to high. Grill the tilapia for 8-10 mins or until cooked through. Meanwhile, mix the salad ingredients together and serve alongside the tilapia and mash.
Nutrition Facts : Calories 391 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 64 grams carbohydrates, Sugar 24 grams sugar, Fiber 9 grams fiber, Protein 30 grams protein, Sodium 0.73 milligram of sodium
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