Broiled Tilapia with Thai Coconut-Curry Sauce

Tilapia's mild flavor allows the bold flavors in this brothy sauce to shine. Serve this dish with rice, which will absorb the 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 [140 g]
1 cup chopped green onions [182 g]
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar [14 g]
1/2 teaspoon salt, divided
1 (14-ounce) can light coconut milk [392 ml]
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets [672 g]
Cooking spray
3 cups hot cooked basmati rice [360 g]
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)