Carb-Wise: Indian-Spiced Tilapia & Ginger-Beet Raita
with Roasted Green Beans, Peanuts & Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
520 /serving
Turn the spice on high and the carbs on low. Our Marvellous Masala blend sparks up this fish dinner with a wonderfully rounded Indian palate, from coriander to cumin to star anise. Rest the tilapia fillets aboard a base of ginger-spiked bulgur, alongside roasted green beans and beets speckled with chopped peanuts. The point of pride is raita reimagined in red thanks to grated beets worked into yogurt with ginger, spices and fragrant fresh mint.
We will send you:
- 2 Tilapia fillets
- 225g Red beets
- 20g Ginger
- 200g Green beans
- 1 Bunch of mint
- 25g Chopped peanuts
- 80g Bulgur
- 100g Greek yogurt
- 12g Marvellous Masala spices (garlic purée, coriander powder, sea salt, paprika, ginger purée, turmeric, cumin powder, cumin seeds, black peppercorns, cinnamon, star anise, fennel seeds, coriander seeds)
Contains: Milk, Peanuts, Tilapia, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Peeler
Sheet pan
Grater
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
15 g
Saturated Fat
3 g
Sodium
420 mg
Total Carb
58 g
Sugars
13 g
Protein
45 g
Fibre
13 g
Preparation
Mise en place
Preheat the oven to 450°F. Peel the beets; grate ⅓ and cut the remaining ⅔ into ½ inch wedges. Peel and grate the ginger. Remove the stem ends of the green beans. Pick the mint leaves off the stems; finely chop the leaves.
Roast the vegetables
On a lined sheet pan, toss the beet wedges with a drizzle of oil. Roast, 7 to 9 min., until partially cooked. Remove from the oven, flip and add the green beans, ⅓ of the spices and ½ the ginger; toss well. Roast, 7 to 9 min., until the vegetables are tender. Sprinkle with the peanuts.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, 1 ⅓ cups water (double for 4 portions), ½ the remaining ginger and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with all but a pinch of the remaining spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Make the raita
In a medium bowl, combine the yogurt, grated beets, remaining ginger and spices, ⅔ of the mint and S&P.
Plate your dish
Divide the bulgur 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.
