Steamed tilapia with green chilli & coconut chutney
Try something different by making a fragrant curry from tilapia fish fillets - it's ready in just 20 minutes
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
- To make the chutney, put the coriander, chilli, coconut, lemon juice, ginger and cumin in a food processor. Add good pinches of salt and sugar, then pulse until it has a rough salsa-like consistency.
- Rinse the rice and place in a deep frying pan with 225ml water. Bring to the boil, then turn down low - it will take about 8 mins to cook.
- After about 3 mins, place the fish fillets on top of the rice, then dot a tsp of butter on each and spread the fresh chutney over in a thick layer. Cover with a lid and cook over a low heat for about 5 mins until the fish and rice are cooked through.
- Serve the fish and rice with the yogurt, warmed naan breads and the lemon wedges.
PER SERVING
418 kcalories, protein 32g, carbohydrate 42g, fat 15 g, saturated fat 10g, fibre 2g, sugar 2g, salt 0.28 g
Recipe from Good Food magazine, December 2011.
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http://www.bbcgoodfood.com/recipes/1813676/
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Ingredients
- 100g basmati rice
- 2 large tilapia fillets
- 2 tsp butter
- 150g pot fat-free yogurt , to serve
- 2 small naan bread , to serve
FOR THE CHUTNEY
- handful coriander , roughly chopped
- ½ green chilli , deseeded
- 25g desiccated coconut
- 1 lemon ½ juiced, ½ cut into wedges
- 1 tsp chopped ginger
- ½ tsp ground cumin
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rating
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Ingredients
- 100g basmati rice
- 2 large tilapia fillets
- 2 tsp butter
- 150g pot fat-free yogurt , to serve
- 2 small naan bread , to serve
FOR THE CHUTNEY
- handful coriander , roughly chopped
- ½ green chilli , deseeded
- 25g desiccated coconut
- 1 lemon ½ juiced, ½ cut into wedges
- 1 tsp chopped ginger
- ½ tsp ground cumin
PER SERVING
418 kcalories, protein 32g, carbohydrate 42g, fat 15 g, saturated fat 10g, fibre 2g, sugar 2g, salt 0.28 g
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Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
