Tandoori Tilapia With Hearts of Palm Salad

Need a gluten free and pescatarian main course? Tandoori Tilapia With Hearts of Palm Salad could be a spectacular recipe to try. For $3.19 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 230 calories, 28g of protein, and 4g of fat each. 20 people found this recipe to be flavorful and satisfying. From preparation to the plate, this recipe takes around 45 minutes. If you have jalape?o, plain nonfat yogurt, ginger, and a few other ingredients on hand, you can make it. It is brought to you by self.com. With a spoonacular score of 89%, this dish is spectacular. Try Hearts of Palm Salad with Artichoke Hearts, Cucumber, Tomato and Avocado, Hearts of Palm Salad, and Hearts Of Palm Salad for similar recipes.

Servings: 4

 

Ingredients:

1 teaspoon canola oil

1 cucumber, peeled, seeded and diced

1/2 teaspoon garam masala

1 clove garlic, minced

1/2-inch piece ginger, ground into a paste

1/2 teaspoon ground cumin

1 can (3 oz) hearts of palm, diced

Juice of 1/2 lime, plus slices for garnish

1 kiwifruit, peeled and diced

1 mango, peeled and diced

1 cup nonfat plain yogurt

1 teaspoon red chili powder

1/2 teaspoon salt

4 tilapia fillets (about 4 oz each)

1/2 teaspoon minced jalape?o

Equipment:

whisk

bowl

grill

paper towels

Cooking instruction summary:

For marinadeWhisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. To cookCombine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.Whisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.

 

Step by step:


1. For marinade

2. Whisk together marinade ingredients in a bowl.

3. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. To cook

4. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt.

5. Mix gently.

6. Heat a charcoal, gas or electric grill over high heat.

7. Brush grill with canola oil.

8. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes.

9. Garnish each fillet with 2/3 cup hearts of palm salad.

10. Whisk together marinade ingredients in a bowl.

11. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour.

12. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt.

13. Mix gently.

14. Heat a charcoal, gas or electric grill over high heat.

15. Brush grill with canola oil.

16. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes.

17. Garnish each fillet with 2/3 cup hearts of palm salad.


Nutrition Information:

Quickview
236k Calories
28g Protein
3g Total Fat
24g Carbs
36% Health Score
Limit These
Calories
236k
12%

Fat
3g
6%

  Saturated Fat
0.91g
6%

Carbohydrates
24g
8%

  Sugar
18g
21%

Cholesterol
57mg
19%

Sodium
411mg
18%

Get Enough Of These
Protein
28g
56%

Selenium
50µg
72%

Vitamin C
46mg
56%

Vitamin B12
2µg
36%

Phosphorus
354mg
35%

Potassium
1167mg
33%

Vitamin B6
0.53mg
26%

Vitamin B3
5mg
26%

Vitamin D
3µg
23%

Folate
78µg
20%

Copper
0.38mg
19%

Vitamin K
19µg
19%

Vitamin B2
0.3mg
18%

Calcium
167mg
17%

Magnesium
64mg
16%

Vitamin A
805IU
16%

Zinc
2mg
13%

Vitamin B5
1mg
13%

Vitamin E
1mg
12%

Fiber
2g
11%

Manganese
0.19mg
9%

Iron
1mg
9%

Vitamin B1
0.14mg
9%

covered percent of daily need
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