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Curried Tilapia & Black Lentils
with Sautéed Cabbage & Green Beans
30 MIN
2 Servings
From the Test Kitchen
To top a hearty mix of black lentils and sautéed cabbage, onion, and green beans, we’re coating flaky tilapia fillets with fragrant vadouvan curry powder before searing them until golden brown. It’s all garnished with a sprinkle of sesame seeds for pleasant crunch in each bite.
This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com
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NutritionPER SERVING
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Calories500 Cals (est.)
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Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.
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ingredients
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step-by-step
instructions
1
Cook the lentils:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook, uncovered, 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water.
2
Prepare the ingredients:
While the lentils cook, wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve, peel, and thinly slice the onion. Cut the green beans into 1-inch pieces. Cut out and discard the core of the cabbage; thinly slice the leaves.
3
Cook the vegetables:
While the lentils continue to cook, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped garlic and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the green bean pieces and 1 tablespoon of water. Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off. Add the sliced cabbage and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Transfer to a large bowl. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels; season on both sides with salt, pepper, and enough of the curry powder to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat.
5
Finish the lentils & serve your dish:
To the bowl of cooked vegetables, add the cooked lentils, vinegar, and 1 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished lentils topped with the cooked fish. Garnish with the sesame seeds. Enjoy!
1
Cook the lentils:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook, uncovered, 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water.
2
Prepare the ingredients:
While the lentils cook, wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve, peel, and thinly slice the onion. Cut the green beans into 1-inch pieces. Cut out and discard the core of the cabbage; thinly slice the leaves.
3
Cook the vegetables:
While the lentils continue to cook, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped garlic and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the green bean pieces and 1 tablespoon of water. Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off. Add the sliced cabbage and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Transfer to a large bowl. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels; season on both sides with salt, pepper, and enough of the curry powder to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat.
5
Finish the lentils & serve your dish:
To the bowl of cooked vegetables, add the cooked lentils, vinegar, and 1 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished lentils topped with the cooked fish. Garnish with the sesame seeds. Enjoy!
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