Posts Tagged With: fish supper

Coconut-Cilantro Tilapia & Mango-Cucumber Rice Salad

Tilapia & Rice 2

If you’re willing to do some chopping, these are both easy recipes that taste great.  In fact, they’re so damn delicious that you’ll forget that they’re healthy, too!  The spicy fish was a nice break from chicken and pork, and the rice salad is so fresh and cool – great for a hot afternoon.  It’s a perfect substitute for potato salad or macaroni salad if you’re trying to watch your weight.

Total Time: 45 mins to 1 hour (if do them both at the same time – if you’ve got help chopping, you can get it done quicker!)

Serves: 4

Baked Tilapia with Coconut-Cilantro Sauce:

Ingredients: 

  • Canola oil spray
  • Four 6-ounce pieces of tilapia fillet
  • salt to taste
  • black pepper to taste.
  • 1/2 cup light, reduced-fat coconut milk
  • 1/2 cup fresh cilantro leaves, plus more for garnish
  • 1 teaspoon peeled, chopped fresh ginger
  • 1/2 teaspoon garam masala (a mixture of Indian spices that comes in a packet – see a description here)
  • 2 garlic cloves
  • 1/2 jalapeno pepper, seeded and chopped (if you want some spice, leave the seeds in.  We used three whole cayenne peppers, fresh from Nanny’s garden, and that put a scrumptious bite to it!)

Directions:

  1. Preheat the oven to 425 degrees (F).  Spray a 9×13″ baking pan with canola oil spray.  Sprinkle the fish with the salt & pepper and place it in the pan.
  2. Combine the coconut milk, cilantro, ginger, garam masala, garlic, and jalapeno in a blender and pulse until fairly smooth.
  3. Pour the mixture over the fish.
  4. Bake until the fish is just opaque in the center, about 15 minutes.
  5. Garnish with more cilantro and serve with the rice.

Tips: There’s really not anything you can do to mess up this dish, unless you accidentally make it too spicy.  If that’s the case (you can taste your sauce before you pour it on the fish), you can just add some more coconut milk to cool it down.  When we made it last night, we just added some more of the things we like (ginger, cayenne peppers, and a little more coconut milk).   I’m sure this sauce would taste great on chicken, too! 

Mango-Cucumber Rice Salad:

Ingredients: 

  • salt
  • 1 &1/2 cups of rice
  • 1/4 cup quinoa, rinsed
  • Finely grated zest and juice of 1 lime (We didn’t have a lime, so we just used 2 tablespoons of bottled lime juice)
  • 2 tablespoons peanut or vegetable oil
  • 1 teaspoon sugar
  • freshly ground pepper
  • 1 cup chopped mango (I accidentally let our mango get too ripe, so it was a little mushy in the salad – make sure and pick one that’s still kind of firm)
  • 1 cucumber, peeled, seeded and diced
  • 1 red jalapeno, seeded and thinly sliced (again, we used a whole cayenne pepper, and left the seeds in for some spice)
  • 2 scallions, thinkly sliced
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup chopped salted roasted peanuts

Directions: 

  1. Bring a large saucepan of salted water to a boil over high heat.  Add the rice and cook, stirring until tender, 25-35 minutes (depending on the rice).
  2. Meanwhile, bring a separate saucepan of salted water to a boil over medium-high heat.  Add the quinoa and cook until tender, about 12 minutes.
  3. Drain the grains and rinse under warm water until cool; shake off the excess water (place in the fridge to cool it on down while you get the rest of the ingredients ready)
  4. Whisk the lime juice and zest, the peanut oil, sugar, 1 teaspoon salt, and pepper to taste in a large Bowl.
  5. Add in the rice & quinoa, mango, cucumber, jalapeno, scallions, cilantro, and peanuts and stir to combine.  Season with salt.

Tips: This really is an excellent dish – cool, with the perfect sweet/savory mixture.  It’s best when it’s cold, so let it sit in the fridge for 10 minutes if you can (or, if you don’t want to wait, even throw it in the freezer for 5 minutes or so!)  But, unfortunately, it doesn’t really taste good the next day, so make sure and eat it up while it’s fresh! 

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Goan Fish Curry

Goan Curry

Total time = about 45 minutes

This is a really tasty, tangy fish curry.  We used tilapia filets, but you can use any fish you’d like.  And I’m sure it’d even taste great with shrimp, too.  Moreover, this is a rather simple recipe…This was my first curry that I made by myself, and my Indian partner loved it and called it “make-your-soul-feel-good food.”  I take that as a sign that it was good!

 Ingredients:

  • Onions chopped: 1/2 cup
  • Tomatoes: 1 small
  • Whole red chilly:- 5-7
  • Red Chili Pepper powder: 1/2 tsp
  • Coriander  powder: 2 tsp
  • Cumin: 1/3 tsp
  • Fennel powder:  1/3 tsp (we didn’t have powder, so we just used ½ tsp of fennel seeds)
  • Ginger: about 1 inch of garlic root, diced
  • Minced Garlic:  5 teaspoons (more or less depending on your tastes)
  • Tamarind juice: small ball (optional – we didn’t have any & it tasted fine without)
  • Cooking Oil
  • Mustard seeds: 1/3 tsp
  • Curry leaves: 2 springs
  • Turmeric powder: 1/3 tsp
  • Salt to taste
  • Coconut milk -1 cup
  • Vinegar: 1 tsp
  • Fish: 1 lb (we used 3 filets)
  • Cilantro
  • Rice

Directions:

  1. Chop onions and tomatoes and keep aside.
  2. In a blender or food processor make a paste of red chillies, pepper,coriander, cumin,fennel ,ginger, garlic and tamarind pulp and keep aside. Make sure to blend this stuff down to a really good paste.  You don’t want any chunks of anything.  You’ll probably have to add some water to it along the way to help it paste.  It may not look like a lot of paste, but that’s because it’s essentially a concentrate that will pack some powerful taste once added to and cooked in the pan.  (Once this is done may be a good time to start your rice cooking.)
  3. Heat oil in a heavy bottom pan and splutter mustard seeds (splutter = get the oil nice and hot first and then dump in the mustard seeds so that they pop open when they hit the oil) and add in chopped onions and curry leaves and saute till golden brown.
  4. Pour in the grounded paste, turmeric, and salt and fry till oil separates.
  5. Add tomatoes and saute till soft.
  6. Stir in coconut milk and another half cup of water and bring it to simmer.
  7. Gently slide in the fish pieces, add one tsp of vinegar cover and cook till done. After you turn the heat off, throw in some chopped cilantro, and gently stir in.
  8. Serve over rice & enjoy!

Original recipe from Kitchen Corner blog. 

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