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Vegetable curry with tilapia
 
 
4 ServingsPTM20 min

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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Directions

  1. Peel onions and cut into wedges.
  2. Clean pepper and cut into rings.
  3. Clean string beans and cut them in an angle.
  4. Place the basins with water (so that they are just underneath) and bring to a boil for 5 minutes.
  5. Cast off.
  6. Meanwhile, stir 2 tablespoons of oil in a large frying pan and fry onion, bell pepper and string beans for 3 minutes.
  7. Keep 4 tbsp masala sauce separate for fish.
  8. Add leftover sauce and vegetables to potatoes, mix and simmer for another 5 minutes.
  9. Fill Tilapia fillet completely with the sauce left behind.
  10. Heat the remaining oil in frying pan and cook over medium heat tilapia in about 4 minutes.
  11. Remove leaves from fresh mint sprigs.
  12. Pick up vegetable curd from fire.
  13. Mix half of the leaves with half a yogurt with vegetable curd.
  14. Add salt to taste.
  15. Spread fish, curry and leftover yoghurt over 4 plates.
  16. Sprinkle remaining mint leaves over it..


Nutrition

531Calories
Sodium36% DV875mg
Fat42% DV27g
Protein48% DV24g
Carbs16% DV48g

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Fiber28% DV7,5g

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