Indian Curry Fish

Indian Curry Fish

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From: Diabetic Living Magazine

Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below).

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 ounce) fresh or frozen skinless tilapia fillets, about ½ inch thick
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 2 cups fresh pea pods
  • 2 cups halved cherry tomatoes
  • 1 tablespoon chopped fresh cilantro, divided
  • 1 teaspoon curry powder, divided
  • ½ teaspoon garam masala, divided
  • 1⅓ cups hot cooked lentils
  • Fresh cilantro leaves (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Grease a shallow baking pan or line with foil and grease; set aside. Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Sprinkle the fish with salt and pepper.
  2. Place the fish in a single layer in the prepared baking pan. Tuck under any thin edges. Bake, uncovered, for 4 to 8 minutes or until the fish flakes easily when tested with a fork.
  3. Meanwhile, heat olive oil in a large skillet over medium-high heat. Add pea pods and tomatoes; reduce heat to medium. Cook and stir for 2 to 4 minutes or until the vegetables are tender.
  4. To serve, stir half of the cilantro, half of the curry powder, and half of the garam masala into the vegetable mixture. Stir the remaining cilantro, the remaining curry powder, and the remaining garam masala into the cooked lentils. Divide the lentil mixture and the vegetable mixture among four dinner plates; top with the fish. If desired, sprinkle with cilantro leaves.
  • Po' Boy Variation: Prepare as above, except substitute 1 cup sliced onion and 3 cups fresh baby spinach leaves for the pea pods and tomatoes; cook the onion about 10 minutes, adding the spinach for the last 2 minutes of cooking. Substitute 1½ teaspoons Cajun seasoning for the cilantro, curry powder, and garam masala. Substitute 4 whole-grain hot dog buns, split and toasted, for the lentils. Serve the fish on the rolls topped with the onion mixture. Omit cilantro leaves. If desired, serve with lemon wedges. Nutrition Per Serving: 322 cal., 8 g total fat (2 g sat. fat), 71 mg chol., 624 mg sodium, 28 g carb., 3 g fiber, 34 g protein. Daily Values: 58 percent vitamin A, 25 percent vitamin C, 6 percent calcium, 13 percent iron. Exchanges: 4 lean protein, 1½ starch, 1 vegetable. Carb Choices: 2.
  • Noodle Bowl Variation: Prepare as above, except substitute 4 cups broccoli florets and 1 carrot, thinly bias sliced, for the pea pods and tomatoes; cook the broccoli and carrot for 8 to 10 minutes or until crisp-tender. Substitute 2 teaspoons toasted sesame oil and ½ teaspoon crushed red pepper for the cilantro, curry powder, and garam masala. Substitute 1⅓ cups hot cooked soba noodles for the lentils. Sprinkle with 2 teaspoons toasted sesame seeds. Omit cilantro leaves. Nutrition Per Serving: 294 cal., 9 g total fat (2 g sat. fat), 71 mg chol., 298 mg sodium, 22 g carb., 3 g fiber, 35 g protein. Exchanges: 4 lean protein, 1½ starch, 1 vegetable ½ fat. Carb choices: 1.5.

Nutrition information

  • Serving size: 1 fillet, ½ cup vegetables, and ⅓ cup lentils
  • Per serving: 283 calories; 6 g fat(2 g sat); 8 g fiber; 22 g carbohydrates; 37 g protein; 169 mcg folate; 71 mg cholesterol; 5 g sugars; 941 IU vitamin A; 40 mg vitamin C; 62 mg calcium; 4 mg iron; 231 mg sodium; 903 mg potassium
  • Nutrition Bonus: Vitamin C (67% daily value), Folate (42% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 1 starch, 1 vegetable

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