Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Tilapia Recipes Baked Tilapia Curry 3.0 (2) 2 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on March 5, 2020 Print Rate It Share Share Tweet Pin Email Cook Time: 20 mins Additional Time: 10 mins Total Time: 30 mins Servings: 4 Yield: 4 servings, oz. fish & 1/2 cup sauce each Nutrition Profile: Low-Calorie Low Carbohydrate Dairy-Free Bone Health Healthy Aging Healthy Immunity Low Added Sugars Jump to Nutrition Facts Ingredients 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 1-1 1/4 pounds tilapia fillets ¼ teaspoon salt ¼ teaspoon freshly ground pepper ¼ cup chopped fresh cilantro Directions Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray. 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. Place tilapia in the prepared baking dish and sprinkle with salt and pepper. Pour the curry sauce over the fish. Bake until the fish is opaque in the middle, about 15 minutes. Sprinkle with cilantro. Rate it Print Nutrition Facts (per serving) 262 Calories 13g Fat 11g Carbs 25g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. fish & 1/2 cup sauce Calories 262 % Daily Value * Total Carbohydrate 11g 4% Dietary Fiber 2g 6% Total Sugars 4g Added Sugars 1g 2% Protein 25g 50% Total Fat 13g 17% Saturated Fat 6g 30% Cholesterol 57mg 19% Vitamin A 1993IU 40% Vitamin C 78mg 86% Folate 57mcg 14% Sodium 518mg 23% Calcium 20mg 2% Iron 1mg 6% Magnesium 40mg 9% Potassium 498mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved