Carb-Wise: Tandoori Tilapia with Honey-Lime Yogurt Sauce
Garlic-Ginger String Beans
Cooking time
20 minutes
Servings
2/4
Calories
300 /serving
This yummy yogurt sauce really has you covered. Swirl it over the plates before serving, so you pick up the flavours with every mouthful. It’s a creamy mélange of ginger, garlic, lime and honey (basically, covering every taste bud you ever knew you had). Lying on top are pan-cooked fillets of tilapia, fine and flaky, under tandoori-inspired spices. Forget the starchy side—instead, toss garlic, ginger and honey with string beans as they sauté.
We will send you:
- 2 Tilapia fillets
- 20g Ginger
- 400g String beans
- 2 Garlic cloves
- 1 Shallot (or onion)
- 1 Lime
- 7g Honey
- 100g Greek yogurt
- 8g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin, mint, turmeric, black peppercorn, fennel, cinnamon, star anise)
Contains: Tilapia, Milk
You will need:
Large pan
Large pan (non-stick if possible)
Peeler
Grater
Oil
Salt & pepper (S&P)
Total Fat
4 g
Saturated Fat
2 g
Sodium
360 mg
Total Carb
31 g
Sugars
13 g
Protein
39 g
Fibre
7 g
Preparation
Mise en place
Peel and grate the ginger. Remove the stem ends of the string beans. Grate the garlic. Halve, peel and thinly slice the shallot. Halve the lime; juice ½ and quarter the remaining ½.
Make the yogurt sauce
In a small bowl, combine the yogurt, lime juice, ½ the ginger, ½ the garlic, ½ the honey, ⅓ of the spices and a pinch of salt.
Cook the tilapia
Pat the tilapia dry with paper towel; season with 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.
Sauté the string beans
Meanwhile, in a large pan, heat a drizzle of oil on medium. Add the string beans and sauté, 1 to 2 min., until beginning to soften. Add the shallot, and remaining garlic and ginger. Sauté, 30 sec. to 1 min., until fragrant. Add 1 tbsp water (double for 4 portions), the remaining honey and S&P. Sauté, 1 to 2 min., until crisp-tender.
Plate your dish
Divide the yogurt sauce between your plates and spread out in a circular motion. Top with the tilapia and string beans. Garnish with the lime wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
