Tilapia Masala With Rice

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 15 minutes
• συνολικός χρόνος: 40 minutes

Υλικά

1 cup basmati rice, rinsed

Kosher salt

1/2 cup frozen peas

3/4 cup plain yogurt

1 small clove garlic, chopped

1 1-inch piece ginger, peeled and chopped

1 tablespoon fresh lime juice, plus lime wedges for serving

1/4 teaspoon ground cumin

1/4 teaspoon cayenne pepper

4 6-ounce tilapia fillets

2 tablespoons unsalted butter, melted

1 tablespoon chopped fresh cilantro or mint

Οδηγίες

Bring the rice, 1 1/3 cups water and 1/4 teaspoon salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.

Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.

Preheat the broiler. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.

Διατροφή

• Θερμίδες: 423 calorie
• Συνολικά Λιπαρά: 10 g
• Κορεσμένα Λιπαρά: 5 g
• Χοληστερόλη: 106 mg
• Συνολικοί Υδατάνθρακες: 44 g
• Διαιτητικές Ίνες: 2 g
• Συνολικά Σάκχαρα: 3 g
• Πρωτεΐνη: 39 g