Tandoori Tilapia with Hearts of Palm Salad Recipe

Looking for an easy Tandoori tilapia with hearts of palm salad recipe? Learn how to make Tandoori tilapia with hearts of palm salad using healthy ingredients.


Submitted by soaraway

Makes 4 servings



From the Sept. 2006 edition of SELF. Maneet Chauhan, chef at Vermilion in Chicago, uses nonfat yogurt to reduce calories but not taste.

Recipe Ingredients for Tandoori tilapia with hearts of palm salad

1 cup nonfat plain yogurt
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp garam masala
1 tsp red chili powder
1/2 tsp jalapeno, minced
1 clove garlic, minced
1 1/2 tsp ginger, ground into a paste
1/2 tsp salt
16 oz tilapia
1 mango, peeled and diced
1 kiwi, peeled and diced
1 cucumber, peeled, seeded and diced
3 oz hearts of palm, diced
1 tbsp lime juice, plus slices for garnish
1 tsp canola oil

Recipe Directions for Tandoori tilapia with hearts of palm salad

  1. Whisk together marinade ingredients in a bowl.

  2. Place tilapia in marinade; turn to coat completely.

  3. Cover with plastic; refrigerate at least 1 hour.

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

  5. Season with salt.

  6. Mix gently.

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

  8. Brush grill with canola oil.

  9. Remove tilapia from marinade; blot excess with a paper towel.

  10. Grill fish, turning once, until cooked through, about 5 to 7 minutes.

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

Categories

Fish, Fruits, Main Dish, Asian, Grill, Marinade, Kosher

Nutrition Facts
Serving Size 350.5g
Amount Per Serving
Calories
213
Calories from Fat
33
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
59mg
20%
Sodium
476mg
20%
Potassium
466mg
13%
Total Carbohydrates
21.1g
7%
Dietary Fiber
2.7g
11%
Sugars
15.0g
Protein
26.2g
Vitamin A 15% Vitamin C 64%
Calcium 16% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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