Grilled Fish with Tangy Tamarind Sauce & Millet Rice: A Zesty and Wholesome Meal

 

Looking for a delightful dinner that’s both flavorful and healthy? Grilled Fish with Tangy Tamarind Sauce served with Millet Rice is a fantastic choice! This dish features perfectly grilled fish with a vibrant tamarind sauce, paired with nutty millet rice. It’s a balanced, nutrient-packed meal that’s sure to please your taste buds.

 

Ingredients:

 

For the Grilled Fish:

– 4 fish fillets (such as salmon, tilapia, or cod)

– 2 tablespoons olive oil

– 1 tablespoon lemon juice

– 1 teaspoon smoked paprika

– 1 teaspoon garlic powder

– 1/2 teaspoon ground cumin

– Salt and pepper to taste

 

For the Tangy Tamarind Sauce:

– 1/4 cup tamarind paste

– 2 tablespoons honey or maple syrup

– 1 tablespoon soy sauce (or tamari for gluten-free)

– 1 tablespoon fresh ginger, minced

– 2 cloves garlic, minced

– 1/2 teaspoon chili flakes (optional for heat)

– 1/4 cup water

 

For the Millet Rice:

– 1 cup millet

– 2 cups water or low-sodium vegetable broth

– 1 tablespoon olive oil

– 1/2 teaspoon salt

– 1/2 teaspoon dried thyme (optional)

 

Instructions:

 

1. Prepare the Grilled Fish:
2.     Marinate the Fish:     In a small bowl, mix the olive oil, lemon juice, smoked paprika, garlic powder, ground cumin, salt, and pepper. Rub this mixture evenly over the fish fillets.
3.     Grill the Fish:     Preheat your grill to medium-high heat. Place the fish fillets on the grill and cook for 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove from the grill and set aside.

 

2. Make the Tangy Tamarind Sauce:
3.     Combine Ingredients:     In a small saucepan, combine tamarind paste, honey, soy sauce, minced ginger, minced garlic, and chili flakes (if using).
4.     Simmer the Sauce:     Add 1/4 cup of water and bring the mixture to a simmer over medium heat. Cook for 5-7 minutes, stirring occasionally, until the sauce thickens slightly. Adjust seasoning if needed and set aside.

 

3. Prepare the Millet Rice:
4.     Cook the Millet:     Rinse the millet under cold water and drain. In a medium saucepan, heat olive oil over medium heat. Add the millet and cook for 2-3 minutes, stirring frequently.
5.     Simmer:     Add water or vegetable broth, salt, and dried thyme (if using). Bring to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until the millet is tender and the liquid is absorbed. Fluff with a fork before serving.

 

4. Serve:
5.     Plate the Dish:     Serve the grilled fish fillets over a bed of millet rice.
6.     Drizzle with Sauce:     Spoon the tangy tamarind sauce over the fish and garnish with fresh herbs or lime wedges if desired.

 

Nutritional Information (Per Serving):

 

Grilled Fish (1 fillet, approximately 150g):

–     Calories:     220 kcal

–     Protein:     25g

–     Fat:     12g

– Saturated Fat: 2g

–     Carbohydrates:     2g

– Fiber: 0g

– Sugars: 1g

 

Tangy Tamarind Sauce (2 tablespoons):

–     Calories:     60 kcal

–     Protein:     0g

–     Fat:     0g

–     Carbohydrates:     16g

– Fiber: 1g

– Sugars: 14g

 

Millet Rice (1 cup cooked):

–     Calories:     200 kcal

–     Protein:     6g

–     Fat:     2g

– Saturated Fat: 0.2g

–     Carbohydrates:     38g

– Fiber: 2g

– Sugars: 0g

 

Total Per Serving (Fish + Sauce + Millet Rice):

–     Calories:     480 kcal

–     Protein:     31g

–     Fat:     14g

–     Carbohydrates:     56g

– Fiber: 3g

– Sugars: 15g

 

Health Benefits:

 

–     Lean Protein:     Grilled fish provides a high-quality, lean protein that is great for muscle repair and overall health.

–     Nutrient-Dense Millet:     Millet is a whole grain that is rich in protein, fiber, and essential minerals such as magnesium and phosphorus.

–     Flavorful Sauce:     Tamarind adds a unique tangy flavor along with antioxidants and potential digestive benefits.

 

Tips for a Perfect Meal:

 

–     Fish Variations:     Feel free to use different types of fish depending on your preference or availability.

–     Make Ahead:     The tamarind sauce can be prepared in advance and stored in the refrigerator for up to a week. Reheat before serving.

–     Garnish:     Add a squeeze of fresh lime or a sprinkle of fresh herbs to enhance the flavor and presentation of the dish.

 

Grilled Fish with Tangy Tamarind Sauce and Millet Rice is a delightful and well-rounded meal that brings together zesty flavors with wholesome ingredients. Its a perfect choice for a healthy, satisfying dinner.