“Fresh as the sea
And healthy for you,
This curried dish
Is satisfying too.
A mouthful of comfort
And flavors that fill,
Quick meal for a busy day?
Yes, it fits the bill.
So leave behind
That red meat today,
Eat fish my friend
And keep those pounds away!”
Ingredients
1 cup steamed rice (great way to use leftovers)
½ pound Tilapia fillet (or any white fish)
1 plum tomato, diced
½ green pepper, finely chopped
1 stalk of celery, diced
1 stalk of celery, diced
½ red onion, sliced lengthwise
2 cloves of garlic, crushed
½ teaspoon fresh ginger, finely chopped
1 green chili, finely chopped
2 teaspoons fresh coriander, finely chopped
2 teaspoons fresh mint, finely chopped
Juice of ½ a lemon
½ teaspoon garam masala
2 teaspoons curry powder or any mixed masala such as Kitchen King
1 teaspoon coriander powder
4 tablespoons light olive oil
Salt & pepper to taste
Heat oil in a non-stick pan. Add the onion, garlic, ginger and green chili and sauté till onions begin to turn transparent. Add the tomatoes, turn heat to medium and sprinkle some salt to allow the tomatoes to sweat. Cover and cook till tomatoes are tender.
Mix in the green pepper, celery and all dry spices (except the garam masala). Cover and cook for another 2-3 minutes to let the vegetables soften slightly (I like to keep a crunch but if you prefer to have them soft, cook for an extra 3-5 minutes).
Uncover and place the Tilapia filet on top. Sprinkle with chopped coriander, mint, lemon juice, garam masala, salt & pepper and cover to let the fish steam. Tilapia cooks rather quickly, under 10 minutes, so make sure you don’t over cook. Once cooked, remove cover to dry an excess liquid. Break the fish into small pieces (don’t over mix or the fish will become into a mash) and give it a quick sauté on high heat. Serve hot on top of rice for a quick and healthy meal.
