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Baked Tilapia Curry

Rating: 4 stars
4 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2014

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Recipe Summary

total:
30 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.

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  • 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.

Nutrition Facts

Serving Size: 4 oz. fish & 1/2 cup sauce
Per Serving:
262 calories; protein 25.2g; carbohydrates 11.3g; dietary fiber 1.8g; sugars 3.7g; fat 13g; saturated fat 5.9g; cholesterol 56.7mg; vitamin a iu 1992.6IU; vitamin c 77.8mg; folate 57.3mcg; calcium 20.2mg; iron 1mg; magnesium 39.7mg; potassium 497.8mg; sodium 518mg; thiamin 0.1mg; added sugar 1g.
Exchanges:

1 vegetable, 3 lean meat, 2 fat

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Reviews (2)

Read More Reviews
4 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
foodfiend
Rating: 3 stars
01/16/2014
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). Read More
EatingWell User
Rating: 5 stars
12/21/2014
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! Read More
EatingWell User
Rating: 3 stars
09/20/2014
What brand of curry paste would you recommend? Something not too spicy...I've never bought it before... Read More
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EatingWell User
Rating: 5 stars
01/20/2014
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. Read More
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