Indian Curry Fish
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).
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 1 1/2 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, 1 1/2 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 1/2 teaspoon crushed red pepper for the cilantro, curry powder, and garam masala. Substitute 1 1/3 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, 1 1/2 starch, 1 vegetable 1/2 fat. Carb choices: 1.5.
4 lean protein, 1 starch, 1 vegetable