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Fish Masala with Brown Rice

Fish Masala with Brown Rice
Yields4 Servings
DifficultyIntermediateCook Time50 mins
 1 lb TilapiaSkinless, boneless, four filets
 1 ½ tbsp GarlicMinced
 1 tbsp Lemon Juice
 ½ tsp Turmeric
 1 tbsp Homemade Fish Spice Masala*See recipe below
 ½ cup Water
 1 tbsp Water
 1 tbsp Shallotfinely chopped
 ¾ cup TomatoesFinely Chopped
 2 ½ tbsp Homemade Fish Curry Masala**See recipe below
 ¾ cup French Green Beans***Cooked - See recipe below
 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:

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.


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Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 170Calories from Fat 70
% Daily Value *
Total Fat 7g11%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 55mg19%
Sodium 70mg3%
Total Carbohydrate 6g2%
Dietary Fiber 2g8%
Sugars 2g
Protein 24g48%

Vitamin A 15%
Vitamin C 15%
Calcium 6%
Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.