Healthy & Spicy Tilapia Brown rice bowl (step by step video recipe)
Healthy fishbowl recipe is consisting of a seasoned white fish on top of a flavorful tomato sauce and are served with brown rice and honey roasted carrots.
This appetizing dinner recipe makes a complete and balanced meal of carbs, protein and vegetables.
Not to mention, this complete meal comes together in about 40 minutes and an ideal dinner recipe for your busy weeknights.
Also, this delicious meal can serve the idea of quick meal prep for lunches. And kids gonna love this combination.
Cook and prep time: 40 minutes
Yield: 4
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INGREDIENTS:
*To make Brown Rice
-1/2 cup of Brown Rice
-4 cups of Water
-Pinch of Salt
*To make Tomato Sauce
-1 small onion sliced
-1 large tomato sliced
-¾ tsp salt
-2 tsp olive oil
-3 tbsp Tomato paste
*To make roasted carrots
-3 carrots washed, peeled and sliced
-2 tbsp Olive oil
-2 tbsp Honey
-2 chopped garlic cloves
-Salt & Black pepper
-Parsley/coriander to garnish
*To make Spicy Tilapia
-2 pieces of Tilapia (or any white fish)
-2 tbsp Lemon juiced
-1 tbsp Olive oil
-½ tsp cumin powder
-½ tsp oregano
-½ tsp onion powder
-½ tsp garlic powder
-½ tsp chili powder
-½ tsp Salt & black pepper
-¼ tsp turmeric powder
-2 tsp fish sauce
-2 chopped garlic cloves
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PREPARATION:
STEP 1: To prepare brown rice, soak brown rice in water and keep for 15 minutes then bring 2 cups of water to boil in a medium sized saucepan. Add in salt and oil and bring to a boil. Once boiling add the rinsed brown rice and cook until the water goes down a little. Next, cover the and reduce to a low simmer for 15 minutes. Remove from heat, stir then cover until you are ready to serve.
STEP 2: To prepare the sauce, slice the onion and the tomatoes. In a non-stick skillet heat the oil over medium heat and caramelize the onions. Then add the tomatoes, tomato paste, and salt. Let them cook on low heat until the sauce thickens up. This should take about 5-7 minutes.
STEP 3: To prepare the roasted carrots peel and slice carrots length wise in a bias cut. Fry the slices in a pan by adding honey and chopped garlic cloves, and then bake for 20 minutes at 200C/400F
STEP 4: For the fish, pat them dry with a paper towel and marinate them with the given spices and herbs. Heat a large 12 inch non-stick skillet over medium heat. Place the fish fillets in the skillet and pan sear for 5-7 minutes on each side until fully cooked.
Assemble the bowls and garnish with fresh spring onions as desired
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#healthyfishbowl #spicytilapiawithbrownrice #srilankanstyle

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