Photo: Baked Tilapia With Coconut-Cilantro Sauce Recipe
Ingredients
- Canola oil spray
- Four 6-ounce pieces tilapia fillet
- 1/4 teaspoon kosher salt, plus more for seasoning
- 1/2 cup light reduced-fat coconut milk
- 1/2 cup cilantro leaves, plus more for garnish
- 1 teaspoon peeled chopped fresh ginger
- 1/2 teaspoon garam masala
- 2 garlic cloves
- 1/2 jalapeno pepper, seeded and chopped
- 3 cups cooked brown rice, for serving
Directions
Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.
Per Serving (analysis does not include brown rice):
Calories: 170
Fat: 3 grams
Saturated Fat: 1 gram
Protein: 34 grams
Carbohydrates: 1 gram
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 85 milligrams
Sodium: 210 milligrams
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By bernie_bernz
bronx, NY
on May 21, 2013
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I made this dish last night and it turned out way better than I had thought it was going to turn out. I didn't have the seasoning so I tweaked it with some curry, ground cloves, cinnamon, nutmeg and a few others. I couldn't have asked for a better dish for dinner and left overs. I will definitely be making this again.
By mebshipp
Malibu, CA
on April 12, 2013
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It is rare I find a recipe on this site I don't like.... I love the ingredients and was excited to make this... It lacks flavor which is surprising, but if you are going to make this you really need to doctor it up.
By kbdeforest
on March 26, 2013
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Loved this dish! The combination of flavors in the sauce work well together. Always looking for ways to serve tilapia which my family will like and this fits the bill. Will definitely make again.
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