Pan Fried Tilapia with Massaman Sauce and Potatoes
Fish fillets and fried potatoes in a fragrant, warming massaman curry sauce.
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Ingredients
- 4 tablespoons olive oil
- ½ onion
- 1 inch ginger
- 4 cloves garlic
- 1 green chilli
- 1 teaspoon ground cinnamon
- ½ teaspoon ground coriander
- 1 tablespoon tomato paste
- 300 ml coconut milk
- 200 grams baby potatoes
- 4 tilapia fillets
Instructions
- Start by preparing your potatoes. Cut them into 0.5cm slices (no need to peel), discarding the ends. Heat 2 tablespoons of the olive oil in a frying pan over a medium and add the potatoes. Cook for 20 minutes until golden, turning regularly.
- Now, make the curry. Peel and finely dice the onion, garlic and ginger. Finely chop the chilli. Add 1 tablespoon of olive oil to a saucepan and add the onion, garlic, ginger and chilli. Cook over a medium heat for 2 minutes until fragrant.
- Add the cinnamon and coriander then the tomato paste. Stir, then add the coconut milk. Simmer gently for 15 minutes, then take off the heat and blend.
- Meanwhile, heat the remaining oil in a frying pan over a medium heat. Add the fish, skin side down, and cook for 4 minutes until the skin is crisp. Flip and cook flesh side down for another minute. Depending on the thickness of your fish, you might need to cook for a little longer until it is opaque.
- When the potatoes are cooked, drain them on some kitchen roll. To plate up, ladle the curry sauce into two bowls. Top with the potatoes and fish.
Nutrition Facts
Pan Fried Tilapia with Massaman Sauce and Potatoes
Amount per Serving
Calories
973
% Daily Value*
Fat
65
g
100
%
Saturated Fat
33
g
206
%
Polyunsaturated Fat
5
g
Monounsaturated Fat
24
g
Cholesterol
170
mg
57
%
Sodium
343
mg
15
%
Potassium
1934
mg
55
%
Carbohydrates
31
g
10
%
Fiber
5
g
21
%
Sugar
4
g
4
%
Protein
74
g
148
%
Vitamin A
128
IU
3
%
Vitamin C
30
mg
36
%
Calcium
106
mg
11
%
Iron
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
