a serving plate of a filet of tilapia

MADRAS SPICED BAKED TILAPIA

Chef Brian Vallipuram

Chef’s Suggestion – Serve with basmati rice and Crunchy Asian Coleslaw

MADRAS SPICED BAKED TILAPIA

Ingredients

2-3 oz pieces tilapia filet
2 tablespoon Extra Virgin Olive oil
Madras Spiced Seasoning consisting of 1 tablespoon of each item:
• cumin
• coriander seeds
• mustard seed
• red chilis
• curry leaves (optional)
• curry powder

Note:  If you do not like spices, use only ¼ – ½ teaspoon of red chili 

Directions

Make sure tilapia is dry (not wet)

Rub 2 tablespoon Extra virgin olive on the tilapia filets

Rub Madras mix on the tilapia and let sit on the side to marinade for ½ hour (could be done day before)

Cooking:

Preheat oven to 350-degree F. 

Preheat a non-stick pan with no plastic handle or on a baking sheet until medium hot

Place the tilapia in the pan and place in the oven for 5 – 6 minutes

Remove the pan from the oven and turn the tilapia over.  Place in oven for another 6 minutes.

Remove and its ready to eat.

Nutrient Analysis

Calories: 289 g

Protein: 25.6 g

Carbohydrates: 7.6 g

Fibre: 3.5 g

Total Fat: 18.7 g

Sodium: 56.3 mg

Phosphorus: 246.43 mg

Potassium: 483.83 mg

Renal Diet Nutrient Analysis

Servings per recipe: 2

Serving size: 1 3oz filet

Renal and Diabetic Exchanges

3 protein choices