Baked Tilapia Curry


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.

a plate with rice, tilapia and vegetables with a fork on the side
Cook Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
4 servings, oz. fish & 1/2 cup sauce each


  • 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


  1. Preheat oven to 425 degrees 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 Facts (per serving)

262 Calories
13g Fat
11g Carbs
25g Protein
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.

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