Baked tilapia with masala and rice – a detailed recipe preparations. Nutritional value of one serving: (4 total) Calories 423, total fat 10 g, saturated fat 5 g, protein 39 g, carbohydrates 44 g., fiber 2 g., cholesterol 106 mg., sodium mg., sugar 3 g. 
Photo of the dish:Antonis Achillesis Time: 40 min. Difficulty: Easy Portions: 4 V recipes use measured containers with a volume of: 1 glass (tbsp.) – 240 ml 3/4 cup (st.) – 180 ml. 1/2 cup (tbsp.) – 120 ml. 1/3 cups (st.) – 80 ml. 1/4 cup (st.) – 60 ml. 1 tablespoon (tbsp. l.) – 15 ml. 1 teaspoon (tsp) – 5 ml.
Ingredients for the recipe:
- 4 tilapia fish fillets, 170 g each. each
- 1 tbsp. basmati rice (or any long grain rice), Rinse
- Salt
- 1/2 tbsp. frozen peas
- 3/4 Art. greek yogurt
- 1 small clove of garlic, chop
- 1 root (2-3 cm.) Of ginger, peel and chop
- 1 tbsp. l freshly squeezed lime juice, plus lime wedges for decoration
- 1/4 tsp ground cumin
- 1/4 tsp ground cayenne pepper
- 2 tbsp. l (30 gr.) Butter, melt
- 1 tbsp. l chopped fresh mint
Recipes with similar ingredients: tilapia, rice, basmati rice, peas, yogurt, garlic, ginger root, lime, cumin, cayenne pepper ground, mint, chili pepper, garam masala
Recipe preparation:
- Prepare rice: pour 1.5 cups of water into the pan, add 1/4 teaspoon of salt, pour rice and bring to a boil, reduce heat and cook, covered, about 15 min. Then remove from the stove and add peas, cover.
- Prepare the marinade: grind with a 1/2 blender glasses of yogurt, garlic, ginger, lime juice, cumin, cayenne pepper and 3/4 teaspoon of salt. Pour the mixture into a large bowl (3 tablespoons left for the sauce). Pierce Tilapia Fillet several times with a fork and grate with salt, add to the bowl to the marinade and mix. Leave in the marinade for 15 minutes.
- Cook the tilapia fillet: preheat the oven to 200 C. Transfer the tilapia fillets to a baking sheet, pour the marinade, melted butter and place in the oven, bake until tender, about 15 – 25 minutes
- Prepare masala sauce: mix in a gravy boat the remaining 1/4 cup yogurt, mint, 3 tablespoons of marinade, salt to taste. Serve tilapia fillet with rice, watering the sauce and garnishing with a slice of lime.
