1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.
2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.
Menu
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.
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.
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.
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.
Serve Fish Masala on a bed of brown rice and enjoy!
Chef's Tips: Shallots may be replaced with small onions.
* Homemade Fish Spice Masala
Ingredients:
2 tsp. Coriander Seeds
1 tsp. Cumin Seeds
2 Cloves, whole
1⁄2 tsp. Kalonji Seeds (Black Nigella Seeds)
1⁄2 inch long Cinnamon Stick
1 tsp. Red Pepper, crushed
Method:
In a small non-stick skillet, over medium high heat, dry roast all spices for 1 to 2 minutes.
In a coffee or spice grinder, coarse grind roasted spices.
Note: This recipe makes 1 1⁄2 tablespoon of homemade fish spice masala – use 1 tablespoon for the fish marinade and 1⁄2 tablespoon in the fish curry masala recipe.
** Homemade Fish Curry Masala
Ingredients:
1⁄2 tbsp. Coconut Powder
1⁄2 tbsp. Sesame Seeds
1⁄2 tbsp. Poppy Seeds
1 tsp. Paprika
1⁄2 tbsp. Homemade Fish Spice Masala*
Method:
In a coffee or spice grinder, combine all spices and grind until fine.
***Blanched French Green Beans
Ingredients:
3⁄4 cup French Green Beans, uncooked
2 cups Water
Method:
In a medium pot, over medium high heat, add water and bring to a rapid boil. Add green beans and cook for 3 to 5 minutes. Remove from heat, and run under cold water for 3 to 5 minutes; this will stop the cooking process and beans will retain its color and texture. Drain green beans.
4 servings
1
* 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.
1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.
2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.
Use lean ground chicken to reduce the fat and calorie content