Tilapia in Creamy Curry Sauce
over rice with green beans & coriander
Tilapia is a genus of fish encompassing around 100 different species; these white, freshwater fish are native to Africa and the Middle East, and are known for their mild flavour.
Tags:
Calorie Smart
•Extra Veggies
•High Protein
Allergens:
Selderij
•Mosterd
•Vis
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total15 minutes
Cooking Time15 minutes
DifficultyEasy
Ingredients
Serving amount
75 g
Jasmine rice
½ piece
Garlic
25 g
Chopped onion
5 g
Ginger paste
50 g
Pre-cut green beans
5 g
Fresh coriander
(May be present: Selderij)
½ pack
Chopped tomatoes
50 milliliters
Coconut milk
½ sachet(s)
Peruvian-style spice mix
½ sachet(s)
Curry powder
(Contains: Selderij, Mosterd)
1 piece
Skin-on tilapia
(Contains: Vis)
Not included in your delivery
½ tablespoon
Sunflower oil
¼ piece
Low sodium vegetable stock cube
½ teaspoon
Sugar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2656 kJ
Calories635 kcal
Fat18.6 g
Saturated Fat9.2 g
Carbohydrate83.7 g
Sugar12.9 g
Dietary Fiber7.1 g
Protein37.3 g
Salt1.4 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan
•Casserole with Lid
Cooking Steps
1
- Boil plenty of water in a pot or saucepan and crumble in the stock cube (see pantry for amount).
- Boil the rice for 6 minutes, then add the green beans and boil for 4 - 6 more minutes.
- Drain and set aside.
2
- In the meantime, heat a drizzle of sunflower oil in a deep frying pan over medium-high heat.
- Fry the chopped onion with the curry powder and ginger paste for 2 - 3 minutes.
- Crush or mince the garlic, then add it to the pan and fry for 1 minute.
- Add the chopped tomatoes, coconut milk and sugar, then bring to a boil and allow to simmer for 5 minutes. Season to taste with salt and pepper.
3
- Season the fish with the Peruvian-style spices.
- Add the fish to the pan, ensuring it's completely submerged in the sauce.
- Cover with the lid and allow the fish to poach for 2 - 3 minutes.
- In the meantime, roughly chop the coriander leaves.
4
- Fluff through the rice with a fork and season to taste with salt and pepper.
- Serve the rice in bowls and top with the curry.
- Garnish with the coriander.
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