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Vegetable curry with tilapia
A nice Indian recipe. The main course contains the following ingredients: fish, onions, red peppers, string beans (400 g), baby potatoes (700 g), sunflower oil, tikka masala sauce (medium (400 ml)), tilapia fillet (fish), fresh mint (15 g) and Greek yogurt (150 g).
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Ingredients
Directions
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Peel onions and cut into wedges.
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Clean pepper and cut into rings.
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Clean string beans and cut them in an angle.
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Place the basins with water (so that they are just underneath) and bring to a boil for 5 minutes.
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Cast off.
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Meanwhile, stir 2 tablespoons of oil in a large frying pan and fry onion, bell pepper and string beans for 3 minutes.
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Keep 4 tbsp masala sauce separate for fish.
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Add leftover sauce and vegetables to potatoes, mix and simmer for another 5 minutes.
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Fill Tilapia fillet completely with the sauce left behind.
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Heat the remaining oil in frying pan and cook over medium heat tilapia in about 4 minutes.
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Remove leaves from fresh mint sprigs.
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Pick up vegetable curd from fire.
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Mix half of the leaves with half a yogurt with vegetable curd.
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Add salt to taste.
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Spread fish, curry and leftover yoghurt over 4 plates.
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Sprinkle remaining mint leaves over it..
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Nutrition
531Calories
Sodium36% DV875mg
Fat42% DV27g
Protein48% DV24g
Carbs16% DV48g
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Fiber28% DV7,5g
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