TILAPIA MASALA WITH RICE

 

  • Cooking Time: 25
  • Servings: 4
  • Preparation Time: 15

Ingredients

  • 1 cup basmati rice, rinsed
  • Kosher salt
  • 1/2 cup frozen peas
  • 3/4 cup plain yogurt
  • 1 small clove garlic, chopped
  • 1 1-inch piece ginger, peeled and chopped
  • 1 tablespoon fresh lime juice, plus lime wedges for serving
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 4 6-ounce tilapia fillets
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon chopped fresh cilantro or mint

Directions

  • 1. Bring the rice, 1 1/3 cups water and 1/4 teaspoon salt to a simmer in a saucepan over medium-high heat.
  • 2. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.
  • 3. Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor.
  • 4. Transfer all but 3 tablespoons of the mixture to a large bowl.
  • 5. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.
  • 6. Preheat the broiler.
  • 7. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes.
  • 8. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture.
  • 9. Serve the fish and rice with the yogurt sauce and lime wedges.

Notes

Nutritional Info

Calories: 423

Protein: 39 g

Carbs: 44 g

Fat: 10 g

Categories: Dinner  High Protein  Low Fat  Lunch  Main Dish 
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