Tandoori Tilapia with Hearts of Palm Salad |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Maneet Chauhan, chef at Vermilion in Chicago, uses nonfat yogurt to reduce calories but not taste. Ingredients:
1 cup nonfat plain yogurt |
1/2 teaspoon ground cumin |
1/2 teaspoon ground coriander |
1/2 teaspoon garam masala |
1 teaspoon red chili powder |
1/2 teaspoon minced jalapeño |
1 clove garlic, minced |
1/2-inch piece ginger, ground into a paste |
1/2 teaspoon salt |
4 tilapia fillets (about 4 ounces each) |
1 mango, peeled and diced |
1 kiwifruit, peeled and diced |
1 cucumber, peeled, seeded and diced |
1 can (3 ounces) hearts of palm, diced |
juice of 1/2 lime, plus slices for garnish |
1 teaspoon canola oil |
Directions:
1. 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.
2. Nutritional analysis per serving: 294 calories, 4.7 g fat (1.4 g saturated), 2.6 g fiber, 34.7 g carbs, 29.5 g protein Nutritional analysis provided by Self
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