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Indian spiced tilapia - Extra large standard

Indian-Spiced Tilapia

with Sautéed Vegetables, Ginger Rice & Fresh Mint Raita

640 cals

25 mins

Description

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.

Contains:

Tilapia, Milk, Mustard

Ingredients

for 2 servings

(Double for 4 portions)

  • 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)

Nutrition

Total fat

9g

Saturated Fat

3g

Sodium

570mg

Total carbs

99g

Sugar

16g

Protein

45g

Fibres

9g

Recipe Instructions

Indian-Spiced Tilapia - Step #1 Cook the rice
Step 1: 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.
Indian-Spiced Tilapia - Step #2 Mise en place
Step 2: 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.
Indian-Spiced Tilapia - Step #3 Sauté the vegetables
Step 3: 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.
Indian-Spiced Tilapia - Step #4 Cook the tilapia
Step 4: 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.
Indian-Spiced Tilapia - Step #5 Make the raita
Step 5: Make the raita
Meanwhile, in a small bowl, combine the raita, ½ the mint and 2 tbsp water (double for 4 portions).
Indian-Spiced Tilapia - Step #6 Plate your dish
Step 6: 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!