Jerry's Thoughts, Musings, and Rants!: Tilapia with Thai Coconut Curry Sauce

January 25, 2008

Tilapia with Thai Coconut Curry Sauce

Since I've been watching my weight I've been paying far more attention to what I eat that I normally would. As a part of this we've been trying to eat more fish. This is a challenge for me; as a child we were raised on frozen fish sticks and when you trained to think of barely edible bits of fish discards enrobed in cardboard masquerading as batter as fish you don't want to branch out and try other things!

We have discovered that we enjoy Tilapia. It is a mild flavoured fish which takes on the flavours added during cooking. The fish's mild flavor allows the bold flavors in this brothy sauce to shine. Serve this dish with rice, which will absorb the sauce.

Another nice thing about this recipe is that it is quick. It actually took longer to cook the rice than it did the fish and sauce. This makes it a great weeknight meal.

This is not a traditional Thai curry - in particular the addition of curry powder is strange. I didn't use it, instead I added more curry paste. I also use green curry paste instead of the red because I had lots of the green paste on hand. The green paste is hotter than the red so it really knocked our socks off! We sprinkle the fish with extra cilantro - we really love the stuff - misguided cilantro haters could omit the garnish.

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
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.

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); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g

Cooking Light, SEPTEMBER 2002