Broiled Tilapia with Thai Coconut-Curry Sauce

(from Tri Chef’s recipe box)

Source: Cooking Light

Serves 4 people

Categories: Dinner-Fish

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

Directions

  1. 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.

  2. 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.

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

  4. NUTRITION PER SERVING

  5. LORIES 506(30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g

  6. http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=348346

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