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Grilled Tilapia

Grilled Tilapia with Crispy Plantains for a Flavor Revelation

Enjoy grilled tilapia with crispy plantains for a delicious and healthy dinner alternative. A burst of Caribbean flavors awaits!
Prep Time 30 minutes
Cook Time 30 minutes
Marinating Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Caribbean
Calories: 350

Ingredients
  

For the Marinade
  • 4 fillets Tilapia or any mild white fish
  • 1 stalk Celery
  • 1 medium Onion or shallots/leeks
  • 2 cloves Garlic or 1/4 tsp garlic powder
  • 1 cup Bell Peppers (Green & Red) or any favorite bell pepper
  • 1 piece Scotch Bonnet Pepper adjust to heat preference
  • 1 inch Ginger or equal amount ground ginger
  • 1 tablespoon Curry Powder any curry blend
  • 3 tablespoons Olive Oil or avocado/canola oil
For the Fried Plantains
  • 2 medium Plantains ripe yellow for sweetness
  • 1 cup Oil vegetable or coconut oil for frying

Equipment

  • blender
  • baking pan
  • Skillet

Method
 

Preparation Steps
  1. Start by rinsing the tilapia fillets under cold water, removing any scales, and patting dry. Make 4 diagonal cuts on each side.
  2. In a blender, combine scallions, bell peppers, celery, ginger, curry powder, onion, garlic, and olive oil until smooth, reserving 2 tablespoons.
  3. Generously rub the marinade into the tilapia and marinate in the refrigerator for at least 30 minutes.
  4. Position your oven rack to the second-highest setting and preheat the broiler to high. Coat a baking pan with olive oil and place the marinated tilapia inside.
  5. Broil for about 15 minutes, then flip carefully, brushing with reserved marinade, and broil for another 15 minutes until fish flakes easily.
  6. Heat olive oil in a skillet and add chopped onions, bell peppers, and diced tomatoes, sautéing for 5-7 minutes. Season to taste.
  7. Slice ripe plantains diagonally and fry in hot vegetable oil until golden brown, about 3-4 minutes per side.
  8. Plate the grilled tilapia with the crispy fried plantains and sautéed vegetables, garnishing with avocado slices.

Nutrition

Serving: 1filetCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 800mgPotassium: 700mgFiber: 4gSugar: 6gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1.5mg

Notes

Store leftovers in an airtight container for up to 3 days in the fridge. Can freeze for up to 3 months.

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