Baked Tilapia Curry

Baked Tilapia Curry

4 Reviews
From: EatingWell Magazine, January/February 2014

This healthy fish-and-vegetable curry recipe is made with yellow curry paste, but any Thai curry paste—red or green—will work. Serve with sautéed green beans and brown basmati rice to soak up all the delicious sauce.

Ingredients 4 servings

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  • 1 tablespoon canola oil
  • 2 medium-to-large red bell peppers, halved and sliced
  • 1 medium shallot, finely chopped
  • 2 tablespoons Thai yellow curry paste
  • 1 14-ounce can “lite” coconut milk
  • 1 tablespoon lime juice
  • 1 teaspoon brown sugar
  • 1-1¼ pounds tilapia fillets
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup chopped fresh cilantro

Preparation

  • Active

  • Ready In

  1. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and shallot and cook, stirring, until the peppers are softened, 3 to 5 minutes. Add curry paste and cook, stirring, for 1 minute. Add coconut milk, lime juice and brown sugar and bring to a boil. Reduce heat and simmer for 2 minutes to blend flavors.
  3. Place tilapia in the prepared baking dish and sprinkle with salt and pepper. Pour the curry sauce over the fish.
  4. Bake until the fish is opaque in the middle, about 15 minutes. Sprinkle with cilantro.

Nutrition information

  • Serving size: 4 oz. fish & ½ cup sauce
  • Per serving: 262 calories; 13 g fat(6 g sat); 2 g fiber; 11 g carbohydrates; 25 g protein; 57 mcg folate; 57 mg cholesterol; 4 g sugars; 1 g added sugars; 1,993 IU vitamin A; 78 mg vitamin C; 20 mg calcium; 1 mg iron; 518 mg sodium; 498 mg potassium
  • Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (40% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 3 lean meat, 2 fat

Reviews 4

December 21, 2014
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By: EatingWell User
This recipe is definitely a keeper! I used frozen tilapia fillets and baked it for 35 minutes. Pros: So easy to make. Cons: I could only find thai red curry paste at the grocery store and it worked!
September 20, 2014
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By: EatingWell User
What brand of curry paste would you recommend? Something not too spicy...I've never bought it before...
January 20, 2014
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By: EatingWell User
So easy, tasted just like my local thai restaurant. This was one of those quick, easy weeknight dinners that delivered way more enjoyment than expected for the amount of time put into it. We used red curry paste (personal preference) and frozen tilapia filets and it was great! Spicy, but that is a plus for us. Will be making again soon.
January 16, 2014
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By: foodfiend
I have made better versions, but... the was pretty good. A little bland, which could be helped with some more yellow curry paste. I used the coconut milk (in a carton) that I had on hand in the refrigerator and added 1/2 teaspoon of coconut extract; that subtle taste of coconut was nice. I also added defrosted green peas for more color. But, all in all, I have made better (one from Cooking Light from about 10 years ago is our consistant favorite).