Umami
Umami

Fish

Tilapia Masala With Rice

4 servings

份量

15 minutes

准备时间

40 minutes

总时间

配料

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

步骤

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.

营养

每份大小

-

卡路里

423 calorie

总脂肪

10 g

饱和脂肪

5 g

不饱和脂肪

-

反式脂肪

-

胆固醇

106 mg

-

总碳水化合物

44 g

膳食纤维

2 g

总糖

3 g

蛋白质

39 g

4 servings

份量

15 minutes

准备时间

40 minutes

总时间
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