PREP TIME
10 min
COOK TIME
15 min
YIELDS
4 servings
Jazz up this white fish with a tropical-tasting sauce served over brown rice.
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Ingredients
Canola oil spray
4
(6-oz) pieces tilapia fillet
¼
tsp kosher salt, plus more for seasoning
½
cup light reduced-fat coconut milk
½
cup cilantro leaves, plus more for garnish
1
tsp peeled chopped fresh ginger
½
tsp garam masala
2
garlic cloves
½
jalapeno pepper, seeded and chopped
3
cups cooked brown rice, for serving
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Directions
Notes
Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams
Step 1
Preheat the oven to 425ºF. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.
Step 2
Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.