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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.

Source: EatingWell Magazine, January/February 2014




Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

4 oz. fish & 1/2 cup sauce
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.

1 vegetable, 3 lean meat, 2 fat