How to Cook Tandoori Tilapia W/ Legume Ragout

by Jody Wagstaff

Simple seared fish over an explosion of beans, peas, cabbage, broccoli and tomatoes

Supplies

  • For the beans
  • 2 Cups Cabbage
  • ½ Cups Edamame (soy beans)
  • 1 ½ Cups Kidney beans
  • 1 ½ Cups Fresh or frozen peas
  • 2 Cups Broccoli
  • 2 Cups Canned tomatoes
  • 2 Tablespoons Garlic
  • ½ Cups Stock (chicken or veg)
  • 1 Cup Tomato sauce
  • 1 Ounce Vinegar ( spicy )
  • 1 Tablespoon Chili Flakes
  • Salt and pepper
  • 2 Tablespoons Butter
  • FOR THE FISH
  • 2 Tilapia (or any fish really)
  • 2 Tablespoons Tandoori spice (enough to coat)
  • Salt and pepper
  • Oil for frying
  • Instructions

    Step 1

    Good looking start to supper

    Step 2

    Roughly chop your garlic

    Step 3

    Cut broccoli into even sized pieces. Not to small or they will disintegrate into the ragout

    Step 4

    Slice your cabbage evenly.

    Step 5

    Slice your onions and gather your goods. Being organized and clean before you head to the stove will help your cooking improve immensely!!

    Step 6

    Lightly sauté onions, garlic and chili flakes.

    Step 7

    Add the stock, tomatoes, cabbage and tomato sauce and bring to boil.

    Step 8

    Rinse the kidney beans ( or whatever canned beans your using ?

    Step 9

    Add the remaining liquids and beans. There should only be the broccoli and peas left at this point. Bring this to a boil and then turn down to a simmer.

    Step 10

    After simmering for about ten minutes, add The broccoli and peas and cook for another 5-7 min, or until broccoli is tender. Season with salt and pepper and a chunk of butter

    Step 11

    Here is the final legume ragout. Mmm looks incredibly healthy and delicious. Experiment with other vegetables, just be aware of how long each veg takes to cook and add them into the pot accordingly .

    Step 12

    Season and dust tilapia with the tandoori seasoning.

    Step 13

    Sear over medium high heat. Very important that the pan is hot before adding the fish! Carefully add the fish with the pan tilted away from you, so the oil doesn't splash.

    Step 14

    Only a few minutes later, carefully flip the fish.

    Step 15

    Spoon a heap of beans on the plate and top with Tilapia. Drizzle some high quality olive oil over the whole thing and top with cracked sea salt and fresh pepper.

    Step 16

    Thanks checking out my guide. If you liked it, please click the heart to show me love. Also check out my other guides as well, if you like them, then follow me as ill be uploading more. Cheers