nepali

Mustard Seed Tilapia Curry with Garlic Spinach and Rice

Name: Mustard Seed Tilapia Curry with Garlic Spinach and Rice
Yield: 1 serving
Cuisine: nepali
Ingredients: 71 g basmati rice, dry; 166 g tilapia fillet, cut into large pieces; 100 g spinach, chopped; 13 g vegetable oil; 75 g onion, sliced; 141 g tomato, chopped; 8 g mustard seeds; 2 g cumin seeds; 8 g garlic, sliced; 0.83 g ground turmeric; 7 g lemon juice; 2 g salt

This simmered dish pairs basmati rice, dry with tilapia fillet, cut into large pieces, spinach, chopped and mustard seeds. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

45 g Protein

78 g Carbohydrates

18 g Fat

6 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

71g basmati rice, dry 259 kcal
166g tilapia fillet, cut into large pieces 166 kcal
100g spinach, chopped 23 kcal
13g vegetable oil 115 kcal
75g onion, sliced 30 kcal
141g tomato, chopped 25 kcal
8g mustard seeds 6 kcal
2g cumin seeds 8 kcal
8g garlic, sliced 12 kcal
1g ground turmeric 2 kcal
7g lemon juice 2 kcal
2g salt 0 kcal

Cooking instructions

basmati ricesalt
Cook rice with water and a pinch of salt until tender; keep covered.
mustard seeds
Mix mustard seeds with warm water and grind (or crush) into a coarse paste; set aside.
vegetable oilonioncumin seedsgarlicground turmeric
Preheat an air fryer to 400 F/200 C and brush or spray the food with the listed oil. Add cumin seeds and onion; cook until golden, 5-6 minutes. Stir in garlic and turmeric for 30 seconds.
tomatomustard seeds
Add tomatoes and cook until softened, 3-4 minutes. Stir in mustard paste and 120 ml water; simmer 2 minutes.
tilapia filletsalt
Add tilapia pieces and salt. Simmer gently until fish flakes easily, 6-8 minutes; avoid vigorous stirring.
spinachvegetable oilgarlicsalt
In a separate pan, heat oil and quickly saute spinach with sliced garlic and a pinch of salt until just wilted, 1-2 minutes.
basmati ricespinachgarlic
Serve fish curry with rice and the garlic spinach on the side.