Protein Swap | Indian-Spiced Tilapia & Veggies
with Ginger Basmati & Curried Sour Cream
Cooking time
25 minutes
Servings
2/4
Calories
590 /serving
A fish dinner for a chilly evening. Tilapia fillets soak up our Mellow Mumbai spice mix as they cook to tenderness. The same pan is used to sauté zucchini and sweet pepper with plentiful ginger and garlic. Fragrant basmati and a spoonful of spiced sour cream finish each serving.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Garlic clove
- 1 Heirloom zucchini
- 1 Sweet pepper
- 20g Ginger
- 160g White 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:
Large pan (non-stick if possible)
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Total Fat
16 g
Saturated Fat
4 g
Sodium
380 mg
Total Carb
75 g
Sugars
7 g
Protein
38 g
Fibre
2 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, 17 to 20 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 salmon
- Pat the salmon dry; season with the remaining spices and S&P.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
Plate your dish
- Divide the rice between your plates.
- Top with the vegetables and salmon.
- Drizzle with the spiced sour cream. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
