Protein Swap | Goodfood Travels: India's Punjabi-Style Fish Curry
with Turmeric-Roasted Carrots
Cooking time
25 minutes
Servings
2/4
Calories
1130 /serving
Goodfood goes global! We’re travelling the world in search of culinary inspiration, and bringing you our best finds. Next stop: the Indian state of Punjab, which brings rich spicing to freshwater fish. Garam masala, ginger and mango chutney make this a creamy curry to remember.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 15ml Ginger paste
- 15ml Minced garlic
- 300g Multicoloured Nantes carrots
- 30g Mango chutney
- 2g Ground turmeric
- 7g Garam masala
- 160g Basmati rice
- 100ml Tomato sauce
Contains: Milk • Salmon
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
2 Medium pots
Total Fat
52 g
Saturated Fat
14 g
Sodium
840 mg
Total Carb
129 g
Sugars
19 g
Protein
38 g
Fibre
11 g
Preparation
Roast the carrots
- Preheat the oven to 450°F.
- Halve the carrots lengthwise (quarter if large).
- On a lined sheet pan, toss with ½ the turmeric, a drizzle of oil and S&P.
- Roast, flipping halfway, 18 to 22 min., until tender.
Cook the rice
- Meanwhile, in a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; 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.
Start the curry
- Meanwhile, in a second medium pot, heat a drizzle of oil on medium-high.
- Add the garlic, ginger, garam masala and remaining turmeric. Sauté, 30 sec. to 1 min., until fragrant.
- Add ½ cup water, 2 tbsp butter (double both for 4 portions), the tomato sauce, mango chutney and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 2 to 3 min., until beginning to thicken.
Finish the curry
- Pat the tilapia dry and quarter crosswise; season with S&P.
- To the pot of curry, add the tilapia and cook, partially covered, flipping halfway, 4 to 6 min., until the tilapia* is cooked through.
- If the curry is too thick, add 2 to 3 tbsp water (double for 4 portions) for a thinner consistency.
Plate your dish
- Divide the rice between your plates.
- Top with the carrots and curry. Bon appétit!
Weeknight wins in 15 minutes
Introducing our new 15-minute recipes: tested and timed by real home cooks, so 15 minutes really means 15 minutes. Choose from a selection of recipes delivered with fresh, pre-chopped ingredients for a built-in head start, plus easy instructions you can follow even on your busiest nights.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
