Protein Swap | Indian-Spiced Tilapia & Veggies
with Ginger Basmati & Spiced Sour Cream
Cooking time
25 minutes
Servings
2/4
Calories
580 /serving
A fish dinner for a fresh summer evening. Tilapia fillets soak up our Mellow Mumbai spice mix as they quickly cook to tenderness. The same pan is used to sauté zucchini and sweet pepper with plentiful ginger and garlic. Ginger basmati and a spoonful of spiced sour cream finish each serving.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 20g Ginger
- 1 Garlic clove
- 1 Green zucchini
- 1 Sweet pepper
- 160g Basmati rice
- 43ml Sour cream
- 8g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
Contains: Milk, Sulphites, Tilapia
You will need:
Medium pot
Large pan (non-stick if possible)
Peeler
Oil
Salt & pepper (S&P)
Total Fat
15 g
Saturated Fat
4 g
Sodium
260 mg
Total Carb
76 g
Sugars
7 g
Protein
37 g
Fibre
5 g
Preparation
Cook the rice
Peel and mince the ginger. In a medium pot, heat a drizzle of oil on medium-high. Add ½ the ginger and sauté, 30 sec. to 1 min., until fragrant. Add the rice, 1 ¼ cups water and 1 tsp salt (double the water and salt for 4 portions); 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.
Mise en place
Meanwhile, halve, core and medium-dice the sweet pepper. Medium-dice the zucchini. Mince the garlic. In a small bowl, combine the sour cream, ½ tbsp water (double for 4 portions), a drizzle of oil, a pinch of the spices and S&P.
Sauté the vegetables
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the sweet pepper, zucchini, ½ the remaining spices and S&P. Sauté, 3 to 5 min., until beginning to soften. Add the garlic and remaining ginger. Sauté, 30 sec. to 1 min., until fragrant. Transfer to a bowl. Wipe out and reserve the pan.
Cook the tilapia
Pat the tilapia dry with paper towel; season with the remaining spices and S&P. In the reserved pan, 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.
Plate your dish
Divide the rice between your plates. Top with the vegetables and tilapia. Drizzle with the spiced sour cream. Bon appétit!
Summer eats with @LaurentDagenais
For the month of June, we’re joining forces with Montreal-born and raised @LaurentDagenais to bring you restaurant-quality, locally inspired recipes rooted in #AlwaysHungry creativity.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
