TANDOORI TILAPIA WITH SPICY SWEET POTATO MASH & TOMATO SALAD
This Indian-influenced grilled fish supper packs in all of your five-a-day in one mildly spiced, light dish
Provided by Good Food team
Categories Dinner
Time 30m
Number Of Ingredients 9
Steps:
- Coat the tilapia fillets with the tandoori paste and set aside. Put the sweet potatoes, carrots and garlic in a large pan of salted water. Bring to the boil and cook for 10 mins or until tender. Drain well, then allow to steam-dry for a few mins. Add the chilli to the pan and mash everything together with some seasoning. Cover and keep warm.
- Heat the grill to high. Grill the tilapia for 8-10 mins or until cooked through. Meanwhile, mix the salad ingredients together and serve alongside the tilapia and mash.
Nutrition Facts : Calories 391 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 64 grams carbohydrates, Sugar 24 grams sugar, Fiber 9 grams fiber, Protein 30 grams protein, Sodium 0.73 milligram of sodium
FILIPINO SPICY SWEET POTATO SHOOTS, TOMATO, ONION SALAD
This is just my version of the sweet potato shoots (talbos ng kamote) salad that is usually paired with rice and fried fish or pork.
Provided by chef1aB
Categories Vegetable
Time 5m
Yield 4 cups, 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine tomatoes, red onions, lemon/lime juice, zest, garlic, chili pepper, fish sauce, salt, and pepper. Toss together. Allow it to marinate for 5-10 minutes.
- Combine the tomato and onion mixture with the blanched sweet potato shoots. Toss together. Adjust salt & seasoning to taste.
- Drizzle with oil.
- Serve with white rice and fried fish or pork.
Nutrition Facts : Calories 106.7, Fat 0.2, Sodium 232.1, Carbohydrate 25.4, Fiber 4, Sugar 5.7, Protein 2.3
TANDOORI TILAPIA WITH HEARTS OF PALM SALAD
Steps:
- Whisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.
TASTY TANDOORI SWEET POTATOES
This easy recipe adds an India inspired touch to a meal. The cubes of sweet potato are low in fat & oven baked. I like them with the additional red pepper flakes, but they are optional.
Provided by Susie D
Categories Yam/Sweet Potato
Time 1h
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 375 degrees.
- Line small, rimmed baking sheet with foil. Spray with cooking spray.
- Add cubed sweet potatoes, tandoori paste, sesame seeds, veg oil, 1/2 teaspoon salt, and red pepper flakes to bowl. Stir until the sweet potatoes are well coated.
- Pour onto the prepared baking sheet & separate into a single layer.
- Bake 20 minutes on bottom shelf. Remove from oven & with spatula turn over & stir the sweet potatoes. Place bake into the oven for additional 15-20 minutes. Watch closely. They may need to be moved to top shelf. Potatoes should begin to crisp and not be too dark.
- Remove from oven. Sprinkle with reserved 1/2 teaspoon of kosher salt.
Nutrition Facts : Calories 98.6, Fat 4.5, SaturatedFat 0.6, Sodium 544.8, Carbohydrate 13.6, Fiber 2.2, Sugar 2.7, Protein 1.4
TANDOORI TILAPIA
Tandoori is actually a cooking method, not an ingredient. In traditional Indian cuisine, the term describes a marinated meat cooked over an intense fire in a tandoor-a clay oven containing a hot fire. But we now commonly associate it with a type of marinade. Today, you can find tandoori paste in most grocery stores. It has intense flavor (which I love). By mixing it with yogurt, you cut some of the sodium and make a great simple marinade for fish, chicken, and many other meats.
Yield makes 2 servings
Number Of Ingredients 5
Steps:
- In a small bowl, stir the tandoori paste and yogurt until well combined. Brush the fillets evenly on both sides with the mixture.
- Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet). When hot, lightly mist it with spray. Add the fish to the pan and cook for 1 to 2 minutes per side, or until it's no longer translucent and flakes easily. Squeeze the lime wedges over the fillets and serve immediately.
- Each serving has:
- Calories: 120
- Protein: 23g
- Carbohydrates: 1g
- Fat: 2g
- Saturated Fat:
- Cholesterol: 57mg
- Fiber: 0g
- Sodium: 258mg
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