Curry Baked White Fish with Roasted Green Beans and Wild Rice

This curry recipe is nightshade- and dairy-free; it’s simple and light, and pairs beautifully with sweet roasted green beans. It’s also a relatively inexpensive meal – we used frozen fillets of Tilapia. We recommend squeezing lemon juice onto the cooked, seasoned fish to add a nice bright note. If you prefer a more moist sauce for your fish, rather than a dry rub, add 1-2 tablespoons of a non-dairy unsweetened plain yogurt such as Forager Project’s cashewgurt to the spice mix before brushing onto the fish.  Thanks to The Paleo Mom for the original recipe!

Curry Baked White Fish with Roasted Green Beans and Wild Rice

This curry recipe is nightshade- and dairy-free; it’s simple and light, and pairs beautifully with the sweet roasted green beans. We used frozen Tilapia fillets. We recommend squeezing lemon juice onto the cooked, seasoned fish to add a nice bright note. Thanks to The Paleo Mom for the original recipe!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Servings: 6
Calories: 412kcal

Ingredients

  • 4 6-8oz tilapia fillets
  • 2 tbsp coconut oil melted
  • 2 tsp turmeric
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp ginger
  • 1/2 tsp cardamom
  • 1/4 tsp cinnamon
  • 1/4 tsp freshly ground black pepper
  • 1/4 tsp anise
  • 1/4 tsp caraway
  • 1/2 tsp kosher salt or to taste

Instructions

  • Preheat oven to 375 degrees F. Line a baking sheet with parchment paper, tin foil, or a silicone liner if you have one. 
  • Combine all of the seasoning together. If you’re using any whole spices, like caraway and anise seeds, you need to grind them. We used a mortar and pestle; you can also use a small food processor, spice grinder, or even a coffee grinder. 
  • Coat each fillet with the melted coconut oil with a pastry brush. Sprinkle or rub the seasoning generously over both sides of the fillets. 
  • Place the seasoned fillets onto your prepared baking sheet and bake until the fish is cooked through, with an internal temperature of at least  145 degrees F. This could take 10-20 minutes (depending on the thickness of your fillets. 
  • Serve with roasted vegetables and wild or brown rice. 

Notes

The original recipe includes 1/4 tsp garlic powder, which we omitted to keep the recipe low-FODMAP friendly.
If you prefer a more moist sauce for your fish, rather than a dry rub, add 1-2 tablespoons of a non-dairy unsweetened plain yogurt such as Forager Project’s cashewgurt to the spice mix before brushing onto the fish. 
 

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