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.

Recipe by Cooking Light September 2002

Gallery

Becky Luigart-Stayner; Lydia DeGaris-Pursell

Recipe Summary

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

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat broiler.

    Advertisement
  • 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.

  • 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.

Chef's Notes

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.

Nutrition Facts

506 calories; calories from fat 30%; fat 17.1g; saturated fat 5.9g; mono fat 6g; poly fat 2.5g; protein 29g; carbohydrates 56.6g; fiber 3.1g; cholesterol 82mg; iron 2.7mg; sodium 616mg; calcium 47mg.