Tandoori Tilapia
Tandoori is actually a cooking method, not an ingredient. In traditional Indian cuisine, the term describes a marinated meat cooked over an intense fire in a tandoor—a clay oven containing a hot fire. But we now commonly associate it with a type of marinade. Today, you can find tandoori paste in most grocery stores. It has intense flavor (which I love). By mixing it with yogurt, you cut some of the sodium and make a great simple marinade for fish, chicken, and many other meats.
Recipe information
Yield
makes 2 servings
Ingredients
Preparation
Step 1
In a small bowl, stir the tandoori paste and yogurt until well combined. Brush the fillets evenly on both sides with the mixture.
Step 2
Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet). When hot, lightly mist it with spray. Add the fish to the pan and cook for 1 to 2 minutes per side, or until it’s no longer translucent and flakes easily. Squeeze the lime wedges over the fillets and serve immediately.
nutrition information
Step 3
Each serving has:
Step 4
Calories: 120
Step 5
Protein: 23g
Step 6
Carbohydrates: 1g
Step 7
Fat: 2g
Step 8
Saturated Fat: <1g
Step 9
Cholesterol: 57mg
Step 10
Fiber: 0g
Step 11
Sodium: 258mg
