Protein Swap | Curried Tilapia Chana Masala
with Heirloom Zucchini & Tomato
Cooking time
20 minutes
Servings
2/4
Calories
480 /serving
This golden chickpea curry—overflowing with chunks of heirloom zucchini and thickened with cleverly grated tomato–is chana from heaven. As if those fragrant spices, ginger and garlic weren’t enough, our Mango Masala blend does equal justice to tender tilapia fillets.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 20g Ginger
- 1 Tomato
- 2 Garlic cloves
- 1 Heirloom zucchini
- 1 Scallion
- 540ml Chickpeas (canned)
- 30ml Vegetable demi-glace
- 9g Mango Masala spices (coriander, cumin, dried mango powder, turmeric, paprika, ginger, dried fenugreek leaves)
Contains: Sulphites • Tilapia
You will need:
Grater
Large pan (non-stick if possible)
Oil
Peeler
Salt & pepper (S&P)
Strainer
Total Fat
13 g
Saturated Fat
2 g
Sodium
580 mg
Total Carb
49 g
Sugars
11 g
Protein
44 g
Fibre
15 g
Preparation
Mise en place
- Grate the tomato and zucchini.
- Peel and grate the ginger.
- Mince the garlic.
- Thinly slice the scallion crosswise.
- Drain and rinse the chickpeas.
Start the salmon
- Pat the salmon dry; season with ½ the spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon and cook, 1 to 2 min. per side, until browned.
- Transfer to a plate and reserve the pan.
Make the curry & finish the salmon
- In the same pan, heat a drizzle of oil on medium.
- Add the garlic and ginger. Sauté, 30 sec. to 1 min., until fragrant.
- Add the zucchini and remaining spices. Sauté, 1 to 2 min., until softened.
- Add the tomato, demi-glace, chickpeas, ¼ cup water (double for 4 portions) and S&P.
- Simmer, stirring often, 1 to 2 min., until the sauce slightly thickens.
- Add the salmon and cook, partially covered, 2 to 5 min., until the salmon* is cooked through and the sauce has thickened.
Plate your dish
- Divide the curry between your plates.
- Top with the salmon.
- Garnish with the scallion. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
