Email to Terry Ward      

Broiled Tilapia with Thai Coconut-Curry Sauce

Source of Recipe


Cooking Light-9/02






List of Ingredients



• 1 teaspoon dark sesame oil, divided
  
• 2 teaspoons minced peeled fresh ginger
  
• 2 cloves garlic, 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
  






Instructions



1. Preheat broiler.
   
   
2. Heat 1/2 teaspoon oil in a large nonstick skillet over medium-high 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 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.
   
   
4. Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge). 506 cal, 17.1g fat, 29g pro, 56.6g carb, 3.1g fiber, 82mg chol, 2.7,g iron, 616mg sod, 47mg calc.