Broiled Tilapia with Thai Coconut-Curry Sauce

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.

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

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

Preparation

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