Tilapia Masala With Rice

Gluten Free
Health score
21%
Tilapia Masala With Rice
40 min.
4
430kcal

Suggestions

Ingredients

  • cup rice rinsed
  • 0.3 teaspoon cayenne pepper 
  • tablespoon cilantro leaves fresh chopped
  • small clove garlic chopped
  • piece ginger peeled chopped
  • 0.3 teaspoon ground cumin 
  • servings kosher salt 
  • tablespoon juice of lime fresh for serving
  • 0.5 cup peas frozen
  • 0.8 cup yogurt plain
  • 24 ounce tilapia fillets 
  • tablespoons butter unsalted melted

Equipment

  • food processor
  • bowl
  • sauce pan
  • broiler
  • broiler pan

Directions

  1. 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.
  2. Remove from the heat and add the peas; cover and set aside.
  3. Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor.
  4. 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.
  5. Preheat the broiler.
  6. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes.
  7. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture.
  8. Serve the fish and rice with the yogurt sauce and lime wedges.

Nutrition Facts

Calories430kcal
Protein37.71%
Fat22.17%
Carbs40.12%

Properties

Glycemic Index
67.63
Glycemic Load
23.58
Inflammation Score
-6
Nutrition Score
21.55347807511%

Flavonoids

Hesperetin
1.59mg
Naringenin
0.13mg
Myricetin
0.01mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:429.51kcal
21.48%
Fat:10.51g
16.18%
Saturated Fat:5.66g
35.38%
Carbohydrates:42.81g
14.27%
Net Carbohydrates:40.97g
14.9%
Sugar:3.34g
3.72%
Cholesterol:106.07mg
35.36%
Sodium:308.08mg
13.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.23g
80.47%
Selenium:79.64µg
113.78%
Vitamin B12:2.87µg
47.82%
Phosphorus:410.69mg
41.07%
Vitamin B3:7.84mg
39.19%
Vitamin D:5.42µg
36.16%
Manganese:0.67mg
33.35%
Vitamin B6:0.41mg
20.72%
Potassium:703.34mg
20.1%
Magnesium:70.96mg
17.74%
Vitamin B5:1.52mg
15.19%
Folate:60.45µg
15.11%
Copper:0.28mg
13.85%
Vitamin B2:0.23mg
13.25%
Vitamin B1:0.17mg
11.22%
Vitamin C:9.01mg
10.92%
Zinc:1.6mg
10.64%
Iron:1.75mg
9.75%
Calcium:96.15mg
9.61%
Vitamin A:421.33IU
8.43%
Vitamin K:7.96µg
7.58%
Fiber:1.84g
7.35%
Vitamin E:1mg
6.68%