Indian-Spiced Tilapia
with Sautéed Vegetables, Ginger Rice & Fresh Mint Raita
Cooking time
25 minutes
Servings
2/4
Calories
640 /serving
How are you fillet about February? Everyone could use a little warm spice right around now. So here comes our Into the Taj blend, up to gills in coriander, ginger and cumin, just in time for a fish dinner. Pan-cooked tilapia sits atop long-grained rice perfumed with ginger, and a medley of veggies (to the tune of gently sautéed string peas, green peas and cubes of butternut squash). Freshly minted garlicky yogurt is the flavour bomb.
We will send you:
- 2 Tilapia fillets
- 100g Sugar snap peas (or snow peas)
- 20g Ginger
- 200g Diced butternut squash
- 1 Bunch of mint
- 150g Green peas
- 160g White rice
- 90g Garlic-cucumber yogurt (raita)
- 7g Into the Taj spices (coriander, garlic purée, sea salt, ginger purée, paprika, cumin, mustard, black peppercorn, turmeric, fenugreek)
Contains: Tilapia, Milk, Mustard
You will need:
Medium pot
Large pan (non-stick if possible)
Peeler
Grater
Oil
Salt & pepper (S&P)
Total Fat
9 g
Saturated Fat
3 g
Sodium
570 mg
Total Carb
99 g
Sugars
16 g
Protein
45 g
Fibre
9 g
Preparation
Cook the rice
Peel and grate the ginger. In a medium pot, combine the rice, ginger, 1 ¼ cups water (double for 4 portions), ⅓ of the spices and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
Meanwhile, remove the stem ends of the string peas; pull off the tough string that runs the length of each pod. Halve each pod on an angle. Pick the mint leaves off the stems; roughly chop the leaves.
Sauté the vegetables
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Sauté the squash, 2 to 3 min., until partially cooked. Add the string peas, green peas and S&P. Sauté, 1 to 2 min., until crisp-tender. Transfer to a plate and keep warm. Reserve the pan.
Cook the tilapia
In the same pan, heat a drizzle of oil on medium-high. Pat the tilapia* dry with paper towel; season with the remaining spices and S&P. Cook, 2 to 3 min. per side, until golden brown and cooked through.
Make the raita
Meanwhile, in a small bowl, combine the raita, ½ the mint and 2 tbsp water (double for 4 portions).
Plate your dish
Divide the rice between your plates. Top with the vegetables and tilapia. Garnish with the remaining mint. Serve the raita on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
