September 25, 2010

Broiled Tilapia with Thai Coconut-Curry Sauce

Every year, some of our local restaurants participate in "Arizona Restaurant Week" in which they set a 'prix fixe' three course meal at a great price. It is really fabulous! So my post is going to be short today, since the husband and I are going out to dinner (--happy dance-- without children --happy dance--)in support of this awesome local deal.

So, here is what we had for dinner last night. I love curry flavors, and this was a great way to prepare tilapia!

Broiled Tilapia with Thai Coconut-Curry Sauce
From: Cooking Light, September 2002

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 (I used brown rice)
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 Info:
Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
Calories:506 (30% from fat)
Fat:17.1g (sat 5.9g,mono 6g,poly 2.5g)

The Result:
I cooked my fish under the broiler for 5 minutes. It turned out perfectly cooked and flaky. This was a great twist on tilapia and one that I will make again. I added herbs,sauteed onions, and almond slivers to our brown rice for a little textural boost. Yum, yum, yum!

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