Broiled Tilapia with Thai Coconut-Curry Sauce

By tonyglib

Weight Watcher Points per serving: 11

Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)

Nutritional Information
Calories:506 (30% from fat)
Fat:17.1g (sat 5.9g,mono 6g,poly 2.5g)
Protein:29g
Carbohydrate:56.6g
Fiber:3.1g
Cholesterol:82mg
Iron:2.7mg
Sodium:616mg
Calcium:47mg

Ingredients

• 1 teaspoon dark sesame oil, divided
• 2 teaspoons minced peeled fresh ginger
• 2 garlic cloves, minced
• 1 cup finely chopped red bell pepper
• 1 cup chopped green onions
• 1 teaspoon curry powder
• 2 teaspoons red curry paste
• 1/2 teaspoon ground cumin
• 4 teaspoons low-sodium soy sauce
• 1 tablespoon brown sugar
• 1/2 teaspoon salt, divided
• 1 (14-ounce) can light coconut milk
• 2 tablespoons chopped fresh cilantro
• 4 (6-ounce) tilapia fillets
• Cooking spray
• 3 cups hot cooked basmati rice
• 4 lime wedges

Details

Servings 4

Preparation

Step 1

Preheat broiler.

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.

Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.