Zone Diet Indian Fish Curry
Indian Fish Curry recipe is a balanced combination of protein, carbohydrates, and fat, making it a great option for those following the Zone Diet. The tilapia provides high-quality protein, while the coconut milk and healthy fats from the coconut oil provide flavor and healthy fats. The spices add flavor and antioxidants.
Equipment
- 1 Large Non-Stick Pan
Ingredients
- 4 tilapia fillets 100g each
- 1 tbsp coconut oil
- 1 onion chopped
- 2 garlic cloves minced
- 1 inch piece of ginger peeled and grated
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/4 tsp cayenne pepper
- 1/2 cup canned diced tomatoes
- 1/2 cup coconut milk
- Salt to taste
- Fresh cilantro for garnish
Instructions
- In a large non-stick pan, heat the coconut oil over medium heat.
- Add the cumin seeds and let them sizzle for a few seconds.
- Add the chopped onion and sauté until they are translucent.
- Add the minced garlic and grated ginger and sauté for 1-2 minutes until fragrant.
- Add the coriander powder, turmeric powder, cayenne pepper, and salt, and stir well.
- Add the diced tomatoes and coconut milk, and stir well.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for 5 minutes.
- Add the tilapia fillets to the pan and spoon the sauce over them.
- Cover the pan and let it simmer for 8-10 minutes, until the fish is cooked through and flakes easily with a fork.
- Serve hot, garnished with fresh cilantro.
Notes
There are several types of fish that can be used as a substitute for the Tilapia. However, it's important to note that the flavor, texture, and cooking time may differ slightly from the original recipe.
Here are some fish substitutes that you can use in place of tilapia in an Indian fish curry recipe:
- Cod: This white fish has a mild, sweet flavor and a firm texture that holds up well in curries. It is also widely available and affordable.
- Haddock: This white fish has a slightly stronger flavor than cod, but it is still mild enough to work well in curries. It has a flaky texture that is similar to tilapia.
- Mahi-mahi: This firm, white fish has a slightly sweet, mild flavor and is often used in Indian cuisine. It holds up well in curries and can be a good substitute for tilapia.
- Halibut: This firm, white fish has a slightly sweet flavor and a meaty texture that works well in curries. It is a more expensive option, but it can be a good substitute for tilapia.
- Snapper: This white fish has a firm texture and a mild, slightly sweet flavor that works well in curries. It is also a good source of protein and omega-3 fatty acids.