Jazz up this white fish with a tropical-tasting sauce served over brown rice.
Canola oil spray
(6-oz) pieces tilapia fillet
tsp kosher salt, plus more for seasoning
cup light reduced-fat coconut milk
cup cilantro leaves, plus more for garnish
tsp peeled chopped fresh ginger
tsp garam masala
jalapeno pepper, seeded and chopped
cups cooked brown rice, for serving
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
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.
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.