Kanwal’s Healthy Corner – Tamarind Tilapia

I love fish, especially tilapia. Tilapia is a light, flaky fish that does not taste too…fishy! One 4oz. serving of tilapia is only 145 calories and 3 grams of fat. Like most fish, tilapia also contains a decent amount of calcium, 16 grams per serving and over 20 grams of protein. Enjoy this wonderful recipe which I have called Tamarind Tilapia, a sweet yet spicy combination of flavors, perfect for such a light fish!


  • 1 pound of tilapia fillets
  • 1TB. of cumin powder
  • 1tsp. of turmeric
  • 1tsp. of chili powder
  • 1tsp. of salt
  • 1tsp. of pepper
  • 1 large clove of garlic, grated
  • ½ in. piece of ginger, grated
  • 2TB. of tamarind chutney
  • Canola oil spray


Combine all ingredients except tilapia in a bowl and mix well, to form a paste. Coat each tilapia fillet with the paste.

Spray a medium sized skillet with the canola oil, put this on medium heat. Cook each fillet for approximately 3 minutes on each side.

Allow to cool and serve with lemon. Enjoy!!


My name is Kanwal Ullah. I am a 27 year old IT Professional living in good old Jersey City, NJ. As some of you may know, I have a deep passion for healthy living. Most importantly, healthy living starts with what you put in your body. Therefore, my passion also exists in healthy cooking. When I’m not in the kitchen working on healthy recipes, you can find me at the gym or roaming the streets of NYC for great food finds. Born as the daughter of two wonderful Pakistani parents, I particularly crave the culture and food from my ancestors. However, I do not like the fat and calories that have crossed continents to get to me! My passion has developed into revamping our South Asian Cuisine to make it more heart healthy and figure friendly! Bon Appetit!

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