Broiled Tilapia with Thai Coconut-Curry Sauce
Serving Size : 4
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 cooked basmati rice -- hot
4 lime wedges
Preheat broiler.
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.
Nutritional Information
Calories:506 (30% from fat)
Fat:17.1g (sat 5.9g,mono 6g,poly 2.5g)
Protein:29g
Carbohydrate:56.6g
Fiber:3.1g
Cholesterol:82mg
Iron:2.7mg
Sodium:616mg
Calcium:47mg
Source:
"Cooking Light, SEPTEMBER 2002"
NOTES : 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
Serving Size : 4
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 cooked basmati rice -- hot
4 lime wedges
Preheat broiler.
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.
Nutritional Information
Calories:506 (30% from fat)
Fat:17.1g (sat 5.9g,mono 6g,poly 2.5g)
Protein:29g
Carbohydrate:56.6g
Fiber:3.1g
Cholesterol:82mg
Iron:2.7mg
Sodium:616mg
Calcium:47mg
Source:
"Cooking Light, SEPTEMBER 2002"
NOTES : 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)