Kerala-Style Tilapia over Basmati Rice
with Sautéed Sweet Pepper & String Beans
Cooking time
20 minutes
Servings
2/4
Calories
520 /serving
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.
We will send you:
- 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)
Contains: Tilapia, Mustard
You will need:
Medium pot
Large pan
Sheet pan
Grater
Oil
Salt & pepper (S&P)
Parchment paper
Basting brush
Total Fat
5 g
Saturated Fat
3 g
Sodium
180 mg
Total Carb
86 g
Sugars
10 g
Protein
38 g
Fibre
10 g
Preparation
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.
Make the curry sauce
Meanwhile, in a small bowl, combine the tamarind, curry sauce, remaining garlic and ⅓ of the spices.
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.
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.
Plate your dish
Divide the rice between your plates. Top with the vegetables and tilapia. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
