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🍽️ Tilapia Fillets in Spicy Yogurt Marinade

291 kcal · 30 min · 4 servings

Ingredients

• 40 g ginger (1 piece)
• 2 garlic cloves
• 1 red chili pepper
• 1 tbsp garam masala
• 1 tsp ground coriander
• 1 tsp cumin
• 1 tsp turmeric
• 300 g yogurt (0.3% fat)
• 680 g tilapia fillet (4 tilapia fillets)
• 250 g small salad cucumber (1 small salad cucumber)
• 1 small fully ripe mango
• 2 spring onions
• 220 g palm hearts (drained weight, can)
• 1 lime
• 5 stalks coriander
• salt
• pepper
• 75 g mango chutney (3 tbsp)
• some carbonated mineral water
• 1 tbsp oil
• 220 g palm hearts (drained weight, can)

Instructions

1. 1. Peel the ginger and garlic cloves. Roughly chop both ingredients.
2. 2. Cut the chili pepper in half lengthwise. Remove the seeds and wash the pepper. Finely chop the chili.
3. 3. Place the ginger, garlic, and chili into a mortar. Add the spices. Crush everything into a smooth paste.
4. 4. Place the spice paste into a bowl. Stir in the yogurt, but keep three tablespoons aside for the chutney.
5. 5. Rinse the fish fillets. Pat them dry with a kitchen towel.
6. 6. Turn the fish fillets in the yogurt marinade. Cover the bowl with cling film. Place it in the refrigerator for at least three hours.
7. 7. Peel the cucumber. Cut it in half lengthwise and remove the core.
8. 8. Peel the mango. Slice the flesh thinly off the stone.
9. 9. Trim the spring onions. Wash them thoroughly.
10. 10. Cut the palm hearts, cucumber, mango, and spring onions into fine cubes or thin slices.
11. 11. Squeeze the lime to extract the juice.
12. 12. Wash the cilantro. Shake it dry. Pluck the leaves from the stems and chop them roughly.
13. 13. Mix the cilantro with the remaining salad ingredients.
14. 14. Season the salad with two tablespoons of lime juice, salt, and pepper.
15. 15. Take the three tablespoons of yogurt you set aside. Stir in three to four tablespoons of mineral water until smooth for the chutney.
16. 16. Lift the fish fillets out of the marinade. Scrape off any clinging sauce with the back of a knife.
17. 17. Heat a grill pan. Brush it with oil.
18. 18. Grill the fish fillets in the pan. Cook them for about four minutes on each side.
19. 19. Decorate the plates with the palm heart salad, fish fillets, and mango yogurt. Serve the dish immediately.

Nutrition per serving

• kcal: 291
• Protein: 40 g · Fett/Fat: 4 g · Carbs: 21 g