Fast Tilapia with Coconut Lentils and Tomato Salad

Name: Fast Tilapia with Coconut Lentils and Tomato Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 5 servings
Cuisine: Kenyan
Ingredients: 1 tablespoon olive oil (divided); 1 yellow onion (large, chopped, divided); 3 clove garlic (minced); 1 teaspoon ground cumin; 0.5 teaspoon curry powder; 1 can full-fat coconut milk; 1 can diced tomatoes (14.5 ounce, undrained); 0.75 cup red lentils (rinsed); 1.5 pound tilapia fillets; 0.5 cup all-purpose flour; 0.75 teaspoon salt (divided); 0.5 teaspoon black pepper (divided); 2 Roma tomatoes (medium, diced); 1 cucumber (medium, diced); 2 tablespoon fresh lime juice; 2 tablespoon fresh cilantro (chopped)

Flaky tilapia fillets quickly pan-fried, served alongside protein-rich coconut-braised red lentils and a refreshing tomato and cucumber salad. A healthy, complete meal ready in under 30 minutes.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 5
Cuisine: Kenyan
Difficulty: Easy
Cost: $4.36/serving

Dietary

Nut-Free
Egg-Free
Dairy-Free
High-Protein
Pescatarian

Ingredients

1 tablespoon olive oil (divided)
1 yellow onion (large, chopped, divided)
3 clove garlic (minced)
1 teaspoon ground cumin
0.5 teaspoon curry powder
1 can full-fat coconut milk
1 can diced tomatoes (14.5 ounce, undrained)
0.75 cup red lentils (rinsed)
1.5 pound tilapia fillets
0.5 cup all-purpose flour
0.75 teaspoon salt (divided)
0.5 teaspoon black pepper (divided)
2 Roma tomatoes (medium, diced)
1 cucumber (medium, diced)
2 tablespoon fresh lime juice
2 tablespoon fresh cilantro (chopped)

Instructions

To start the lentils, heat 1/2 tablespoon olive oil in a medium saucepan over medium heat. Add half of the chopped 1 large yellow onion and cook until softened, about 2-3 minutes. Stir in 1 clove garlic, 1 teaspoon ground cumin, and 1/2 teaspoon curry powder. Cook for 1 minute until fragrant.
Pour in 1 (13 1/2 ounce) can full-fat coconut milk and 1 (14 1/2 ounce) can diced tomatoes. Bring to a gentle simmer. Add 3/4 cup rinsed red lentils. Cover and simmer for 12-15 minutes, or until lentils are tender and most liquid is absorbed. Season with 1/4 teaspoon salt.
While lentils are simmering, prepare the tilapia. Pat 1 1/2 pounds tilapia fillets dry with paper towels. Season both sides with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dredge each fillet lightly in 1/2 cup all-purpose flour, shaking off excess.
Heat 1/2 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once hot, add tilapia fillets and cook for 3-4 minutes per side, or until golden brown and cooked through.
For the tomato salad, in a small bowl, combine 2 medium Roma tomatoes, 1 medium cucumber, remaining chopped yellow onion, 2 cloves minced garlic, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 tablespoons fresh lime juice. Toss to combine.
Serve the cooked tilapia alongside the coconut lentils and tomato and cucumber salad. Garnish with 2 tablespoons fresh cilantro if desired.

Notes

Patting the tilapia dry is key for getting a nice golden crust. For extra flavor in the fish, try adding a pinch of paprika or garlic powder to the flour dredge.

Nutrition (per serving)

Calories: 490
Protein: 40.3 g
Carbohydrates: 41 g
Fat: 18 g
Fiber: 5.5 g
Sodium: 563 mg
Saturated Fat: 12.8 g
Sugar: 8.6 g
Cholesterol: 66 mg