Tilapia banana leaf wrap pan fry, recipe below:
Serves: 6
Prep time: ~25 min (including marinating)
Cook time: ~15 min
Per Serving (1 wrapped fillet) 200–210 calories
Approximate
• Protein: ~23 g
• Fat: ~10 g
• Carbs: ~4 g
Ingredients
• 6 tilapia fillets
• 1 large raw banana leaf
• 3 Tbsp sesame oil or olive oil
Marinade
• 2 Tbsp rice flour
• 1 tsp red chili powder
• ¼ tsp turmeric powder
• ½ tsp black pepper powder
• ½ tsp garam masala powder
• 1 tsp salt
• 1 Tbsp lime juice
• 1 Tbsp sesame oil
• 1 tsp ginger–garlic paste
• 1 Tbsp onion paste
• A few spoons of water (if needed)
Instructions
1. Make marinade: Mix all marinade ingredients in a bowl to form a thick paste (add a little water if needed).
2. Marinate fish: Coat each tilapia fillet evenly on both sides. Refrigerate for 20 minutes.
3. Prepare banana leaf: Wash, wipe dry, and remove the thick center vein. Cut into 6 pieces large enough to wrap each fillet.
4. Wrap fish: Place one marinated fillet in the center of each leaf piece and wrap snugly.
5. Heat pan: Warm a large flat pan (or tawa) over medium heat. Add the oil and reduce to low heat.
6. Cook: Place the wrapped fish in the pan open side down. Increase heat to medium, cover, and cook 5 minutes.
7. Flip: Gently turn the parcels over, reduce heat to low, and cook 5 minutes more.
8. Rest: Turn off heat and let the fish rest in the covered pan 5 minutes.
Serve hot with rice and curry. Finish with a squeeze of fresh lime juice if desired.