Go Fish!May 5, 2011
The MHK received a few concerned emails from our readers following Tuesday’s recipe. Apparently that dish did not seem to be in keeping with our general philosophy of cooking healthy meals at home. In fairness, yes, that’s far from being among the healthier recipes that we have posted here. But it’s also not all that unhealthy; perhaps I should have phrased it that way. That being said, today’s recipe (which also comes from the same Food Network Magazine) should cause no raised eyebrows whatsoever. This is very healthy, very easy to make, and very delicious. While the flavors are Indian in nature, there’s no curry or heavy spice involved. The fish simply absorbs the marinade and sauce, allowing the beautiful garlic, ginger, and lime flavors to come through, bound together with the yogurt and a hint of cayenne and cilantro. The original recipe called for tilapia, but any flaky whitefish will work well here (we used haddock). Pairing the rice with the sauced fish creates a tasty experience with each bite. Enjoy!
Fish Masala with Rice
1 cup basmati or jasmine rice
½ cup peas
¾ cup plain yogurt
1 small clove garlic, chopped
1 1-inch piece ginger, peeled and chopped
1 tablespoon fresh lime juice
¼ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 6-ounce whitefish fillets (haddock, cod, tilapia)
2 tablespoons unsalted butter, melted
1 tablespoon chopped fresh cilantro or mint
Cook the rice. Remove from the heat and add the peas; cover and set aside. Puree ½ cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and ¾ teaspoon salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes. Preheat the broiler. Place the fish on a broiler pan (keep as much of the marinade on it as possible). Top with the butter. Broil until opaque, 6 to 8 minutes. Mix the remaining ¼ cup yogurt, the cilantro, and salt to taste with the 3 tbsp. of the yogurt mixture. Serve the fish and rice with the yogurt sauce. Eat!