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

Other recipes with rice

Our latest recipes

30-Minute Pan-Seared Salmon with Baby Bok Choy and Shiitake Mushrooms

Easy
Combine 1 1/2 cups of water, the rice and 1/2 teaspoon salt in a small saucepan and bring to a boil. Reduce the heat, cover and simmer until the rice is tender and most of the water is absorbed, about 15 minutes. Remove from heat and let rest. Fluff
Prep Time
10 mins
Cook Time
20 mins
Serves
4
Our latest recipes

15-Minute Asian Rice Salad

Easy
Cono Sur wine pairing: Pair your Asian Rice Salad with the fruity aromas of apricot, peach and melon found in a bottle of Viognier.
Prep Time
10 mins
Cook Time
5 mins
Serves
4
Our latest recipes

Spicy tuna roll

Medium
1) Place the rice in a strainer and rinse under cold water until the water runs clear. Drain well. 2) Transfer the rice to a heavy medium saucepan. Add 300ml fresh cold water and the kelp to the pan. Cover and leave to soak for 30 minutes. 3) Uncov
Prep Time
45 mins
Cook Time
15 mins
Serves
4
Our latest recipes

Chicken Summer Rolls

Medium
Whisk 1/4 cup rice vinegar with 2 teaspoons sugar in a medium bowl until sugar dissolves. Add chicken and carrot, season with salt to taste, set aside. Fill a large bowl with warm water. Working with 2 sheets of rice paper at a time (keep others c
Prep Time
30 mins
Cook Time
-
Serves
4
Our latest recipes

Egg-and-Kimchi Rice Bowls

Easy
Combine the kimchi, vinegar and 1/2 cup water in a blender and process until very smooth.Toss the rice, half of the kimchi sauce and 1/2 teaspoon salt together in a medium bowl. Cover and microwave until hot, stirring halfway through, about 4 minutes
Prep Time
10 mins
Cook Time
10 mins
Serves
4
Our latest recipes

Bacon and Broccoli Rice Bowl

Easy
Cover the eggs with about 1 inch of water in a small saucepan. Bring to a high simmer, cover and remove from heat. Let stand for 8 minutes. Run under cold water; peel and quarter each.Meanwhile, arrange the bacon in a large skillet and cook over med
Prep Time
10 mins
Cook Time
20 mins
Serves
4
Our latest recipes

Chicken, Broccoli and Cheese Casserole

Easy
Preheat the oven to 200°C. Put the flour and broth into a large saucepan and whisk until the flour is dissolved. Place the saucepan over medium heat and whisk continuously until the mixture comes to a boil; continue to whisk until the mixture is
Prep Time
15 mins
Cook Time
45 mins
Serves
6
Our latest recipes

Warm Lamb and Rice Salad

Easy
Heat the oil in a large frying pan, add the aubergine and stir well. Cook over a high heat for 5 minutes, continuing to stir until lightly browned. Reduce the heat to medium and add the tomatoes and the lamb. Cover and cook for a further 4-5 minu
Prep Time
10 mins
Cook Time
5 mins
Serves
4
Our latest recipes

Biggest and Best Bibimbap

Hard
1. Heat a large (12-inch) heavy cast iron skillet over medium heat. Drizzle the sesame oil into the pan and gently spread the rice in a loose layer.   2. For the bibimbap sauce: Mix together all the sauce ingredients in a small bowl until smooth
Prep Time
-
Cook Time
-
Serves
4
Our latest recipes

Fried Rice

Easy
Put the mushrooms in a small bowl and cover with boiling water and soak until re-hydrated, about 20 minutes. Drain, squeeze dry, and cut mushrooms in quarters. Set aside.Heat 1 tablespoon of the peanut oil in a well-seasoned wok over medium-high heat
Prep Time
20 mins
Cook Time
30 mins
Serves
4
Our latest recipes

Spicy Red Curry Chicken and Rice

Easy
Recipe Courtesy of Robert Irvine
Prep Time
30 mins
Cook Time
15 mins
Serves
6
Our latest recipes

Easy Lobster Paella

Easy
1) Preheat the oven to 220C/Gas mark 8. Heat the oil in a large ovenproof dish. Add the onions and cook over medium-low heat for 5 minutes, stirring occasionally. Add the peppers and cook over medium heat for 5 more minutes. 2) Lower the heat, add th
Prep Time
20 mins
Cook Time
50 mins
Serves
6
Our latest recipes

Rice Bowl with Veggie Flowers and Hoisin

Easy
Recipe Courtesy of Food Network Kitchens
Prep Time
30 mins
Cook Time
-
Serves
4
Our latest recipes

Parmigiano Reggiano, Pumpkin and Porcini Risotto

Easy
Use dried porcini mushrooms to add an intense depth of flavour to this classic.
Prep Time
15 mins
Cook Time
25 mins
Serves
4
Our latest recipes

Prawn sushi rolls

Medium
For the rice: 1) Mix together vinegar, sugar, and salt. 2) Rinse the rice with cool water in a colander and drain. Put the rice and water in a medium saucepan with a tight fitting lid. Bring to a boil over high heat, then reduce heat to very
Prep Time
20 mins
Cook Time
15 mins
Serves
-
Our latest recipes

Slow cooker ginger-soy short ribs and green rice with lime

Easy
Slow cooker ginger-soy short ribs and green rice with lime
Prep Time
20 mins
Cook Time
180 mins
Serves
4
Our latest recipes

Sesame red curry chicken with bok choy and sweet coconut rice

Easy
1) Arrange bok choy and red pepper in bottom of slow cooker. Season 4 chicken breast halves all over with salt and black pepper and place on top of bok choy. 2) In a small bowl, whisk together broth, sake, sesame oil, ginger, and curry paste. Pour m
Prep Time
15 mins
Cook Time
180 mins
Serves
4
Our latest recipes

Slow-Cooker Coconut Rice Pudding

Easy
Mist a 5-to-6-quart slow cooker with nonstick cooking spray. Mix the coconut water, coconut milk, 1 1/2 cups water, sugar, vanilla and salt in the bowl of the slow cooker until the sugar is dissolved. Stir in the rice and cook on high 4 hours or low
Prep Time
15 mins
Cook Time
360 mins
Serves
12
Our latest recipes

Lentil and rice salad

Easy
A simple combination of rice and pulses with gentle herbs and salty olives.
Prep Time
20 mins
Cook Time
30 mins
Serves
4
Our latest recipes

Parma Ham, Avocado and Cucumber Sushi Bites

Medium
1. Place the rice in a large saucepan with a tight-fitting lid with 400ml water and bring to the boil. Reduce the heat to simmering point for 15 minutes, and then remove from the heat to steam for a further 15 minutes before transferring to a plastic
Prep Time
45 mins
Cook Time
15 mins
Serves
20

Shows on discovery+ Discovery+

Discovery+

Diners, Drive-Ins, And Dives

Guy Fieri takes a cross-country road trip to visit some of America's classic "greasy spoon" restaurants that have been doing it right for decades.
Discovery+

Man V. Food

A culinary tour across America, checking out the best diners, looking for great food and tackling the nation's largest and most fiery eating challenges.
Discovery+

Guy's Grocery Games

Guy Fieri challenges talented chefs to a high-stakes cooking competition.
Discovery+

Bakers vs. Fakers

Amateur bakers compete to beat the pros and take home a $10,000 prize.
Discovery+

Restaurant: Impossible

Turning a failing restaurant around is a daunting task under the best of circumstances; attempting to do it in just two days and with a limited budget seems an impossible task. But chef Robert Irvine is ready to take on the challenge.
Discovery+

Mystery Diners

When restaurant owners suspect employees of not doing their jobs, or generally doing lousy work, they call in the Mystery Diners. What will they find?
Discovery+

Spring Baking Championship

Top bakers compete in exciting challenges inspired by the beauty of spring.
Discovery+

The Pioneer Woman

Award winning blogger and former city girl Ree Drummond shares her special brand of home cooking, from throw-together meals to elegant creations.
Discovery+

Best Baker In America

Skilled bakers are challenged to use their style and technical abilities to make stunning, tasty treats. The baker that impresses the judges the most takes home a cash prize and the title of Best Baker in America.
Discovery+

The Best Of Man V. Food

Adam Richman’s most legendary eating challenges and mouth-watering moments.
Discovery+

Holiday Baking Championship

Eight bakers show off their family traditions and superb baking skills. They must prove their abilities in front of judges Nancy Fuller, Duff Goldman and Lorraine Pascale.
Discovery+

Bizarre Foods: Delicious Destinations

Chef Andrew Zimmern discovers the legendary foods that define a location.
Discovery+

Buddy Vs. Duff

Top bakers Buddy Valastro and Duff Goldman compete in a series of challenges to test their culinary expertise and end one of the greatest feuds in baking history. Who will win the ultimate showdown and take a slice of victory?
Discovery+

Halloween Baking Championship

America’s top bakers battle it out to bake the spookiest, creepiest and most irresistible treats. The baker who impresses the most will take home $25,000.
Discovery+

James Martin's French Adventure

James Martin takes a road trip to explore the very best in French cuisine.
Discovery+

Christmas Cookie Challenge

Bakers compete to make awesome holiday cookies in hopes of winning $10,000.
Discovery+

Ridiculous Cakes

Incredibly talented cake artists and designers go above and beyond to design wildly imaginative, mind-blowing cakes for every event and occasion.
Discovery+

Chopped

Competitors race to turn mystery ingredients into extraordinary meals.
Discovery+

Halloween Wars

Teams of cake decorators, candy makers and pumpkin carvers create Halloween-themed displays in an elimination battle for a big cash prize.
Discovery+

Kids Baking Championship

A group of talented junior bakers compete to win a grand prize.

Stream on discovery+ Discovery+

Comedy Couples Cookoff

Three celebrity couples featuring comedy performers compete in Guy's games. First, they must shop separate halves of the store to make their breakfast in bed.

S28:E12
41mins

Craziest Day in Flavortown

Four all-star chefs wear body cams for Guy Fieri's craziest competition ever, with appearances from rocker Bret Michaels and actor Lee Majors.

S28:E11
41mins

A Night In

Gok Wan shares his menu for the perfect night in, including prawn toast, a fragrant egg and roast potato curry, and almond biscuits with an ice cream treat.

S3:E4
22mins

Retro Revolution

Gok gives three retro dishes an Asian makeover! He cooks up a Christmas chicken curry pie, fish finger sandwiches and a cardamon and white chocolate ice cream.

S3:E6
22mins

Divine Dinner Parties

Gok cooks up three tantalising Asian recipes perfect for dinner parties. He makes aromatic Asian spiced cauliflower and a bubbling showpiece of a miso hot pot.

S3:E3
22mins

Celebration!

Gok cooks his ultimate celebration feast, including his perfect egg fried rice and sizzling beef, a traditional Chinese taro cake and a light pandan chiffon cake.

S3:E5
22mins

Sunkissed Spreads

Gok Wan cooks up three tasty dishes for the perfect summer menu, including succulent miso aubergines and one of his favourite Thai salads.

S3:E1
22mins

Cosy Comforts

Gok Wan shares his recipes for four comforting dishes, starting with a light and nourishing Detox Soup. Next, he makes a Wan family favourite of crispy noodles.

S3:E2
22mins

Timeless Favourites

Gok Wan embarks on an exhilarating adventure into South East Asian food. He shares delicious and easy recipes, from classic curries to street food favourites.

S3:E7
22mins

Crowd Pleasers

Gok Wan embarks on an exhilarating adventure into South East Asian food. He shares delicious and easy recipes, from classic curries to street food favourites.

S3:E8
22mins

Winner Winner Chicken Dinner

Four chicken-fanatic chefs put their poultry skills to the test in two rounds of chicken dishes at Flavortown Market.

S28:E10
41mins

Extreme Frozen Games

Four chefs play cool games by preparing hot dishes using only frozen food. Later, they may use a non-frozen ingredient if they score a "grocery hockey" goal.

S28:E8
42mins

Fruit Fest

Guy challenges four chefs to make a fruit-forward feast. The remaining chefs make a fine-dining fruit dinner featuring fruit they don't knock over in a game of bowling.

S28:E7
41mins

ABC Mania

Guy challenges the competitors to a culinary spelling bee. Over the course of the two rounds as they make chicken dinners and go-to seafood dishes.

S28:E6
41mins

The Pacific

In the finale, the bakers must create a tsunami cake featuring lemons and avocados. Plus, they are challenged to build a two-foot-tall Hawaiian-themed dessert showpiece.

S4:E8
43mins

Flavortown 2.0

Guy Fieri marks the grand opening of the Flavortown Market 2.0 by giving four GGG legends one hour to cook a dinner complete with an appetiser and entree.

S28:E5
41mins

Nuts and Seeds

Ainsley uses nuts and seeds to create some tasty dishes. He begins with a roasted beetroot, candied walnut, and goat’s cheese salad that’s full of earthy flavours.

S1:E5
44mins

Bigger, Badder Budget Battle

Chefs with a knack for cooking on a budget take on two of Guy’s new budget games. They have to turn a budget bag of groceries into an upscale dinner.

S28:E4
41mins

All-Star Vegetarian

Guy Fieri hands four all-star chefs the ultimate vegetarian challenge: two vegetarian dishes in one hour using no more than 15 ingredients.

S28:E3
41mins

Flavortown's Big Move

Before Flavortown Market moves to its bigger and better location, Guy Fieri throws one final bash with one more twisted game.

S28:E2
41mins