Marinated Tilapia Fillets
Marinated Tilapia Fillets - The addition of garam masala gives this dish an exotic flair
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.
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 943 mg | (24 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 294 mg | |||
| Cholesterol | 152 mg |
Ingredients
- Ingredients
- 1 pc ginger
- 2 garlic cloves
- 1 red chili pepper
- 1 Tbsp Garam Masala
- 1 tsp ground cilantro
- 1 tsp Cumin
- 1 tsp Turmeric
- 11 ozs Yogurt (low-fat)
- 4 Tilapia (each about 6 oz.)
- 1 small Cucumber
- 1 small ripe Mango
- 2 scallions
- 8 ozs hearts of palm (drained, canned)
- 1 Lime
- 5 sprigs cilantro
- salt
- peppers
- 3 Tbsps Mango chutney
- carbonated mineral water
- 1 Tbsp vegetable oil
Kitchen utensils
Preparation steps
Peel and chop ginger and garlic coarsely. Halve chili pepper lengthwise, remove the seeds, rinse and chop.
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.
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.
Peel the cucumber, cut in half lengthwise and scoop out the seeds. Peel mango and cut into thin slices around the pit.
Rinse scallions. Cut hearts of palm, cucumber, mango and scallions into small cubes or slices.
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.
Blend mango chutney with yogurt and 3-4 tablespoons mineral water until smooth, set aside.
Remove fish fillets from marinade and scrape off excess sauce with a knife.
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.
