One-Pan Tilapia Curry
with Bok Choy, Zucchini & Warm Garlic Naan
Cooking time
20 minutes
Servings
2/4
Calories
790 /serving
When the plan is to use one pan, you know you’re on easy street. A quick chop and the veggies are ready to sauté: bok choy and zucchini turn golden and tender with a sprinkling of our Mellow Mumbai spices (there’s turmeric, paprika and cumin involved). In the same pan, cook flaky white fillets of tilapia in a rich curry with coconut milk and fresh lime juice. Garlic-brushed naan goes straight from hot oven to happy face.
We will send you:
- 2 Tilapia fillets
- 15ml Minced garlic
- 225g Baby bok choy
- 1 Lime
- 1 Zucchini (green, yellow or heirloom)
- 165ml Coconut milk
- 2 Naan
- 8g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
Contains: Tilapia, Milk, Wheat
You will need:
Large pan
Oil
Salt & pepper (S&P)
Basting brush
Total Fat
40 g
Saturated Fat
15 g
Sodium
1180 mg
Total Carb
67 g
Sugars
9 g
Protein
42 g
Fibre
5 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the root ends of the bok choy; halve lengthwise (quarter if large). Halve the zucchini lengthwise; cut into ½ inch pieces. Halve the lime; juice ½ and cut the remaining ½ into 2 wedges.
Cook the vegetables
In a large pan, heat a drizzle of oil on high. Sauté the bok choy and zucchini, 1 to 2 min., until beginning to brown. Add 2 tbsp water (double for 4 portions) and cook, partially covered, stirring occasionally, 2 to 3 min., until tender; season with ⅓ of the spices and S&P. Transfer to a plate and reserve the pan.
Make the curry
In the same pan, heat a drizzle of oil on medium. Sauté ½ the garlic and ½ the remaining spices, 30 sec. to 1 min., until fragrant. Add the coconut milk, ¼ cup water (double for 4 portions), the lime juice and a pinch of salt; bring to a boil. Reduce the heat to simmer and cook, stirring frequently, 30 sec., until warmed through and combined.
Cook the tilapia
Pat the tilapia* dry with paper towel; season with the remaining spices and S&P. To the pan of curry, add the tilapia. Cook, partially covered, occasionally spooning the sauce over, 5 to 7 min., until cooked through.
Make the garlic naan
Meanwhile, in a small bowl, combine the remaining garlic and 2 tbsp oil (double for 4 portions). Toast the naan directly on an oven rack, 2 to 3 min., until warmed through. Transfer to a cutting board and brush with the garlic oil. Cut into wedges.
Plate your dish
Divide the tilapia and vegetables between your plates. Spoon the curry over the tilapia. Serve the garlic naan on the side. Garnish with the lime wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
