Baked Tilapia With Coconut-Coriander Sauce

  • Preparation Time10 mins
  • Cooking Time15 mins
  • Serves4
  • DifficultyEasy
Canola oil spray
Four 6-ounce pieces tilapia fillet
1/4 teaspoon salt, plus more for seasoning
1/2 cup light reduced-fat coconut milk
1/2 cup coriander leaves, plus more for garnish
1 teaspoon peeled chopped fresh ginger
1/2 teaspoon garam masala
2 garlic cloves
1/2 jalapeno pepper, seeded and chopped
3 cups cooked brown rice, for serving

Preheat the oven to 220°C. 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, coriander, 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 coriander and serve with the rice.

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

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