EatSmarter exclusive recipe

Marinated Tilapia Fillets

with Hearts of Palm and Mango Salad
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Marinated Tilapia Fillets

Marinated Tilapia Fillets - The addition of garam masala gives this dish an exotic flair

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Health Score:
Health Score
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 3 h. 30 min.
Ready in
Calories:
291
calories
Calories

Healthy, because

Even smarter

Nutritional values

This particularly aromatic dish contains hardly any fat, but plenty of niacin, vitamin C and potassium. Niacin belongs to the B-vitamins and is needed to gain energy from carbohydrates, proteins and fats. Vitamin C supplies our cells with oxygen and supports the immune system. And potassium has a positive effect on blood pressure.

If you want to improve your iodine intake, replace the freshwater fish tilapia with a lean sea fish such as pollack - and use salt with added iodine to season it.

1 serving contains
(Percentage of daily recommendation)
Calorie291 kcal(14 %)
Protein40 g(41 %)
Fat4 g(3 %)
Carbohydrates21 g(14 %)
Sugar added3 g(12 %)
Roughage4.5 g(15 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.5 mg(36 %)
Folate70 μg(23 %)
Pantothenic acid0.7 mg(12 %)
Biotin11 μg(24 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C48 mg(51 %)
Potassium943 mg(24 %)
Calcium157 mg(16 %)
Magnesium90 mg(30 %)
Iron2 mg(13 %)
Iodine15 μg(8 %)
Zinc2.8 mg(35 %)
Saturated fatty acids0.6 g
Uric acid294 mg
Cholesterol152 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 piece
Ginger root (about 40 grams)
2
1
1 tablespoon
1 teaspoon
ground cilantro
1 teaspoon
1 teaspoon
11 ounces
4
Tilapia fillets (each about 170 grams)
1
small Cucumber (about 250 grams)
1
small ripe Mango
2
8 ounces
Heart of palm (drained, canned)
1
5 sprigs
3 tablespoons
Mango chutney (75 grams)
carbonated Mineral water
1 tablespoon
Preparation

Kitchen utensils

1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mortar, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Immersion blender, 1 Plastic wrap, 1 Can opener, 1 Citrus juicer

Preparation steps

1.
Marinated Tilapia Fillets preparation step 1

Peel and chop ginger and garlic coarsely. Halve chili pepper lengthwise, remove the seeds, rinse and chop.

2.
Marinated Tilapia Fillets preparation step 2

Add ginger, garlic and chili pepper to a mortar. Crush with the garam masala, cumin seeds, coriander and turmeric to the consistency of a smooth paste.

3.
Marinated Tilapia Fillets preparation step 3

Combine spice paste in a bowl with yogurt and up to 3 tablespoons of the chutney. Rinse fish fillets, pat dry, coat with yogurt mixture, cover with plastic wrap and allow to marinate in the refrigerator for a minimum of 3 hours.

4.
Marinated Tilapia Fillets preparation step 4

Peel the cucumber, cut in half lengthwise and scoop out the seeds.  Peel mango and cut into thin slices around the pit.

5.
Marinated Tilapia Fillets preparation step 5

Rinse scallions. Cut hearts of palm, cucumber, mango and scallions into small cubes or slices.

6.
Marinated Tilapia Fillets preparation step 6

Squeeze lime. Wash cilantro and pat dry, chop the leaves coarsely. Mix cilantro with the remaining salad ingredients and season with 2 tablespoons lime juice, salt and pepper to taste.

7.
Marinated Tilapia Fillets preparation step 7

Blend mango chutney with yogurt and 3-4 tablespoons mineral water until smooth, set aside.

8.
Marinated Tilapia Fillets preparation step 8

Remove fish fillets from marinade and scrape off excess sauce with a knife.

9.
Marinated Tilapia Fillets preparation step 9

Brush a grill pan with oil and grill fish fillets for about 4 minutes on each side. Arrange hearts of palm salad and fish fillets drizzled with mango yogurt sauce on plates. Serve immediately.