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Turmeric Tilapia – vegetarian recipe
Stav Kogan

Turmeric Tilapia

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Servings: 4 servings
Calories: 205
Ingredients Method Nutrition

Ingredients
  

  • 4 Tilapia fillets (approximately 6.0 oz / 170g each)
  • 2.0 tbsp (28g / 0.99 oz) Olive oil
  • 1.0 tsp (3g / 0.11 oz) Turmeric powder
  • 2.0 (30g / 1.06 oz) Spring onions, finely sliced
  • 0.25 tsp (0.5g / 0.02 oz) Dried basil
  • 0.25 tsp (1.25g / 0.04 oz) Garlic powder
  • 1.0 tbsp (4g / 0.14 oz) Fresh parsley, chopped
  • Don’t Overcrowd the Pan: If your skillet isn't large enough for all four fillets, cook them in two batches. Overcrowding lowers the oil temperature and prevents the turmeric from blooming properly.
  • Use High-Quality Turmeric: Since turmeric is the star flavor, ensure yours is fresh and vibrant in color. This provides the best anti-inflammatory benefits and the most aromatic earthiness to the dish.

Method
 

  1. Heat the 2. 0 tbsp (28g / 0.99 oz) of olive oil in a large skillet over medium heat, then add the sliced spring onions and sauté for 2. 0 minutes until softened and fragrant.
  2. Place the four tilapia fillets (24. 0 oz / 680g total) into the skillet, ensuring they are not overcrowded.
  3. Evenly sprinkle the 1. 0 tsp (3g / 0.11 oz) turmeric powder, 0. 25 tsp (1. 25g / 0.88 oz) garlic powder, and 0. 25 tsp (0. 5g / 0.18 oz) dried basil over the fillets.
  4. Carefully flip each fillet and cook for another 5. 0 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
  5. Remove from heat, garnish with 1. 0 tbsp (4g / 0.14 oz) of fresh parsley, and serve immediately.
  6. Pat the Fish Dry: For the perfect golden crust on your Turmeric Tilapia, use a paper towel to remove all moisture from the fillets before they hit the pan. This prevents steaming and ensures a professional sear.
  7. Check for Doneness: Tilapia is a lean fish and can dry out quickly. The fish is done when it is opaque throughout and flakes easily with a fork at the thickest part. Aim for an internal temperature of 145°F (63°C).

Nutrition

Calories: 205kcalCarbohydrates: 1.5gProtein: 26gFat: 8.6g

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