Broiled Tilapia with Thai Coconut-Curry Sauce

Becky Luigart-Stayner; Lydia DeGaris-Pursell

Tilapias's mild flavor allows the bold flavors of the coconut and curry to shine. Serve this dish with rice, which will absorb the brothy sauce.

Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 506
  • Calories from fat: 30%
  • Fat: 17.1g
  • Saturated fat: 5.9g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 2.5g
  • Protein: 29g
  • Carbohydrate: 56.6g
  • Fiber: 3.1g
  • Cholesterol: 82mg
  • Iron: 2.7mg
  • Sodium: 616mg
  • Calcium: 47mg

Ingredients

  • 1 teaspoon dark sesame oil, divided
  • 2 teaspoons minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 cup finely chopped red bell pepper
  • 1 cup chopped green onions
  • 1 teaspoon curry powder
  • 2 teaspoons red curry paste
  • 1/2 teaspoon ground cumin
  • 4 teaspoons low-sodium soy sauce
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt, divided
  • 1 (14-ounce) can light coconut milk
  • 2 tablespoons chopped fresh cilantro
  • 4 (6-ounce) tilapia fillets
  • Cooking spray
  • 3 cups hot cooked basmati rice
  • 4 lime wedges

Preparation

  1. Preheat broiler.
  2. Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
  3. Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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