Thursday, January 12, 2012

Tilapia with Thai Coconut-Curry Sauce

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 (I only used 1 tsp, 2 tsp was too spicy and I like spicy!)
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

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.

Cooking Light


Bag 1 - Tilapia
Thaw Tilapia in fridge or quick thaw by setting in cold water for 20 min, changing the water every 5 min. Broil as directed above.  If it is not cooked through in 7 min, flip and cook a few min longer. 

Bag 2 - Curry Sauce
Thaw, then reheat sauce on stovetop or in microwave and serve over broiled tilapia.

Bag 3 - Rice and lime
2 cups water to 1 cup rice.  Cut lime into wedges and serve with meal.

No comments:

Post a Comment