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Fish Masala with Brown Rice

Fish Masala with Brown Rice
Yields4 Servings
DifficultyIntermediateCook Time50 mins
 1 lb Tilapia
 1 ½ tbsp Garlic
 1 tbsp Lemon Juice
 ½ tsp Turmeric
 1 tbsp Homemade Fish Spice Masala*
 ½ cup Water
 1 tbsp Water
 1 tbsp Shallot
 ¾ cup Tomatoes
 2 ½ tbsp Homemade Fish Curry Masala**
 ¾ cup French Green Beans***
 ½ tbsp Canola Cooking Oil
 Cooking Oil Spray
1

In a shallow dish, mix minced garlic, lemon juice, turmeric, homemade fish spice masala and 1 tablespoon of water to make the marinade for the tilapia. Rub the marinade on both sides of each tilapia fillet; cover and refrigerate for 15 minutes.

2

In a medium wok, over medium high heat, evenly spray cooking oil for 2 seconds. Add two marinated tilapia fillets and spray 2 seconds of cooking oil on top of the fish; cover and cook for 3 to 4 minutes. Gently turn the tilapias, cover and cook for another 3 to 4 minutes. Repeat this step for the remaining fillets. Set aside on a plate.

3

In the same wok, over medium heat, evenly spray cooking oil for 2 seconds, sauté shallots for 1 minute. Add tomatoes and stir; add homemade fish curry masala and remaining water and mix well to make thick gravy.

4

Reduce the heat to the lowest setting, cover the wok and cook for 10 minutes. Add cooked green beans, cover and cook for another 2 to 4 minutes. Drizzle oil over the beans, stir and return the cooked tilapias on top of the green beans mixture; cook uncovered for 3 to 5 minutes.

5

Serve Fish Masala on a bed of brown rice and enjoy!

Chef's Tip:

Category

[cooked-sharing]
Nutrition Facts

4 servings

Serving size

1


Amount per serving
Calories170
% Daily Value *
Total Fat 7g9%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 55mg19%
Sodium 70mg4%
Total Carbohydrate 6g3%
Dietary Fiber 2g8%
Total Sugars 2g
Protein 24g

Vitamin A 15mcg2%
Vitamin C 15mg17%
Calcium 6mg1%
Iron 8mg45%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.