Broiled Tilapia with Thai Coconut-Curry Sauce

102 Reviews
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Becky Luigart-Stayner; Lydia DeGaris-Pursell
Yield
4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
September 2002
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 506
  • Caloriesfromfat 30%
  • Fat 17.1g
  • Satfat 5.9g
  • Monofat 6g
  • Polyfat 2.5g
  • Protein 29g
  • Carbohydrate 56.6g
  • Fiber 3.1g
  • Cholesterol 82mg
  • Iron 2.7mg
  • Sodium 616mg
  • Calcium 47mg

How to Make It

Step 1

Preheat broiler.

Step 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.

Step 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.

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.

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Ratings & Reviews

Great Meal! Make sure to do your Mise en Place!

coffeebeans
May 27, 2016
Fantastic, quick dish to make if your knife skills are quick. Otherwise, takes a little longer. Fantastic flavor. I added about 3-4x the amount of curry paste, a whole minced jalapeno, and about a 1/2 T. of cayenne to beef up the heat. Delish! Lots of leftover sauce.

Cheops83's Review

brandismom1990
February 26, 2015
N/A

EllenDeller's Review

GreenForLife
January 24, 2015
Love this recipe and have made it quite often. I also double the curry paste and cook the fish in the sauce for more flavor. Good with jasmine or basmati white rice and any Asian vegetable like snow peas, bok choi, gai lan, even spinach with a bit of sesame oil.

teafortwo's Review

gretcheepoo
October 28, 2014
Great flavor; add a bottle of hot sauce or red pepper flakes to the table for those who want to spice it up. The following day I heated up the left over fillet and sauce and turned it into a soup-it was outstanding. I will definitely be making this recipe again.

saracat's Review

CherylMD
June 25, 2014
Great recipe! The only changes I made were to use regular coconut milk and I subbed fish sauce for the soy sauce. The presentation was beautiful, and I wouldn't hesitate to serve to guests.

MMaher1016's Review

user
May 28, 2014
This was really, really good and not difficult to make. I love broiling fish, makes it so quick and simple. I also love the flavors of the sauce with the fish. My husband loved it too.

IreneG's Review

Sevarge
January 07, 2014
This is an outstanding recipe!! I didn't have bell pepper so I omitted and I used regular onion instead of green and this recipe is amazing!! I'm thinking I would even use this sauce in another recipe with lamb or chicken. Thanks cooking light!

brighteyes8's Review

IreneG
October 11, 2013
The flavor is amazing but the fact that it's light and fairly easy to prepare too push this into 5 star territory. I subbed U.S. farmed rainbow trout for the tilapia since it's richer in omega-3s. I cooked it for the same amount of time as the tilapia and found it worked fine. I served it with steamed cauliflower and cooked brown basmati rice. Next time, I might chop the cauliflower finer and put it in with the bell peppers if I decide to have it with cauliflower again. As many others have said, don't skip the lime juice garnish. It's crucial.

Sevarge's Review

nevacation
October 06, 2013
I just made this recipe exactly as is for my Sunday lunch. It was fantastic! The best red curry coconut sauce I've found so far. I squeezed in a lime wedge at the end and it added a nice brightness to the dish. I will definitely make this over and over, and switch out from the fish to chicken or shrimp/scallops. A keeper!

ChefAmandaLynn's Review

sarahjones123
October 03, 2013
N/A