Kerala style tilapiaover basmati rice - Extra large standard

Kerala-Style Tilapia over Basmati Rice

with Sautéed Sweet Pepper & String Beans

520 cals

20 mins

Description

Taste of the tropics, anyone? It is February after all, and we’re hankering for a change of climate. Take the taste buds for a spin with this recipe inspired by the Indian state of Kerala, on the Malabar Coast. Whisk together tamarind paste, coconut curry sauce and a host of warm spices (turmeric, coriander and fenugreek, to name a few) for a sunny sauce that goes over baked tilapia fillets. Place them on a bed of basmati rice, nestled up to sautéed string beans and sweet pepper.

Contains:

Tilapia, Mustard

Ingredients

for 2 servings

(Double for 4 portions)

  • 2 Tilapia fillets

  • 200g String beans

  • 2 Garlic cloves

  • 1 Sweet pepper

  • 160g Basmati rice

  • 15ml Tamarind paste

  • 60ml Coconut curry sauce

  • 9g Fenugreek & Friends spices (turmeric, coriander, fenugreek, black pepper, cinnamon, paprika, green cardamom, mustard, cumin)

Nutrition

Total fat

5g

Saturated Fat

3g

Sodium

180mg

Total carbs

86g

Sugar

10g

Protein

38g

Fibres

10g

Recipe Instructions

Kerala-Style Tilapia over Basmati Rice - Step #1 Cook the rice
Step 1: Cook the rice
Preheat the oven to 400°F. Grate the garlic. In a medium pot, heat a drizzle of oil on medium. Add ½ the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 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.
Kerala-Style Tilapia over Basmati Rice - Step #2 Make the curry sauce
Step 2: Make the curry sauce
Meanwhile, in a small bowl, combine the tamarind, curry sauce, remaining garlic and ⅓ of the spices.
Kerala-Style Tilapia over Basmati Rice - Step #3 Bake the tilapia
Step 3: Bake the tilapia
Pat the tilapia* dry with paper towel; season with ½ the remaining spices and S&P. Arrange on a lined sheet pan and brush with the curry sauce. Bake, 7 to 9 min., until cooked through.
Kerala-Style Tilapia over Basmati Rice - Step #4 Sauté the vegetables
Step 4: Sauté the vegetables
Meanwhile, remove the stem ends of the string beans. Core and thinly slice the sweet pepper. In a large pan, heat a drizzle of oil on medium-high. Add the string beans and sauté, 2 to 3 min., until partially cooked. Add the sweet pepper and sauté, 2 to 3 min., until crisp-tender; season with the remaining spices and S&P.
Kerala-Style Tilapia over Basmati Rice - Step #5 Plate your dish
Step 5: Plate your dish
Divide the rice between your plates. Top with the vegetables and tilapia. Bon appétit!