TANGY TILAPIA CURRY

25 Sep

“You are what you eat” – Nutritionist Victor Lindlahr

This commonly used phrase implies that to be fit and healthy you need to eat good food. Bearing this in mind, I ensure that we incorporate several of the “superfoods into our meals. “Superfood” is the marketing term often used to describe foods that are high in nutrients that bestow health benefits. Not only are these foods high in essential nutrients, but they are also very low in negative attributes such as saturated fats, contaminants and additives.

I choose to believe that eating “superfoods” which are lower in calories and high in rich and beneficial nutrients counteracts (at least to a certain extent) some of less healthy meals we devour.  It’s great to be a non-discriminating foodie, but it’s also essential to make healthful decisions along the way. This is why we eat fish for dinner at least once we week. Fish is often considered a “superfood” as it is a lean protein that is low in calories and high in Omega 3 fatty acids that are very beneficial for our bodies.

Since this is my first fish post, I want to share a fish recipe that reminds me of my childhood – one that’s made at my parents’ home on a regular basis. My mom uses Rawas (Indian Salmon fish) for this curry, but I use Tilapia as American salmon tastes quite different from the Indian kind.

Tilapia is a mild tasting fish and hence a great palette for the aromatic Indian spices and tangy tamarind. You can use any mild tasting white fish you like for this recipe. Traditionally, this fish curry is served with Basmati rice, but its bold flavors are delectable even when eaten by itself.

Tangy Tilapia Curry
Yields: 4 servings
Time: 45 minutes from start to finish

Ingredients:

2 tablespoons vegetable or canola oil, divided
1 large red onion, diced
1 teaspoon ginger paste
1 teaspoon garlic paste
2 small tomatoes, grated (See note)
1 ¼ teaspoon salt, divided
¼ teaspoon ground turmeric powder
¼ teaspoon red chili powder (See note)
1 teaspoon ground coriander powder
½ teaspoon ground cumin powder
1 teaspoon Garam Masala (See note)
4-5 curry leaves
2 seeded and finely chopped green chilies
2 cups of water
4 skinless tilapia fillets (or any mild white fish)
1 teaspoon tamarind concentrate or paste
1-2 tablespoons of chopped cilantro for garnish

Notes:

  • To grate the tomatoes cut them in half across the width and remove the seeds with a paring knife. Use the larger side of a box grater to grate the meat side of the tomatoes. Discard the peels once done.
  • If you do not have red chili powder you can use cayenne.
  • Garam Masala is found in major chain grocery stores and Indian grocery stores. If you do not have a store-bought Garam Masala, you can easily make and bottle your own. Here is an easy Garam Masala recipe.

Method:

1) In a medium non-stick pan heat 1 tablespoon of oil over medium heat
2) Once the oil is hot, add the onions and sauté until golden brown, about 7-8 minutes. Stir the onions while sautéing them to ensure even cooking.
3) Once the onions are ready, add the ginger paste and garlic paste and cook for 1-2 minutes.
4) Add the grated tomatoes with a ¼ teaspoon of salt to the onions, garlic and ginger. Adding salt to the tomatoes helps them cook faster. Cook the tomatoes, stirring occasionally, till the oil separates from them. About 6-7 minutes.
5) Add all the dried spices and cook them for 2 minutes.
6) Now turn off the heat and let the above mixture cool a little. Once it’s cooled puree this concoction in a food processor or blender and set aside.
7) In a medium non-stick pot heat the remaining 1 tablespoon of oil on medium heat. Once the oil is hot add the curry leaves and green chilies and cook them for 2-3 minutes. Don’t let the curry leaves burn.
8) Add the onion-tomato puree that was set aside to this pot and cook till the puree turns to a reddish-brown color. This takes about 8-10 minutes.
9) Once the puree is the desired color, add the remaining 1 teaspoon of salt and 2 cups of water and bring it to a rolling boil.
10) Once the water reaches a rolling boil, reduce the heat to medium and add the tilapia fillets. Cover and let it simmer for 5-6 minutes or until the Tilapia fillets are fully cooked through and fork tender.
11) Turn off the heat and carefully stir in the tamarind paste.
12) Taste and adjust the salt, spice or tamarind paste. Garnish with cilantro and serve immediately with a side of Basmati rice.

4 Responses to “TANGY TILAPIA CURRY”

  1. trialsinfood September 26, 2012 at 12:19 am #

    yum! looks delish! i’m always on the lookout for a good fish recipe.

  2. neharmorarji September 26, 2012 at 12:21 am #

    Thank you! Let me know how it turns out and if you make changes to it when you try it. Enjoy!

  3. Borjok September 26, 2012 at 4:53 am #

    O wow! A marriage of my two favorites – tilapia and curry!

  4. My Food Trolley April 2, 2013 at 1:48 am #

    thats a lovely curry!!

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