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Ингредиенты
- 1 tsp dark sesame oil, divided
- 2 tsp chopped peeled fresh ginger
- 2 clv garlic, chopped
- 1 c. finely minced red bell pepper
- 1 c. minced green onions
- 1 tsp curry pwdr
- 2 tsp red curry paste
- 1/2 tsp grnd cumin
- 4 tsp low-sodium soy sauce
- 1 Tbsp. brown sugar
- 1/2 tsp salt, divided
- 1 x (14-oz) can light coconut lowfat milk
- 2 Tbsp. minced fresh cilantro
- 4 x (6-oz) tilapia fillets Cooking spray
- 3 c. warm cooked Basmati rice
- 4 x lime wedges
Инструкции
- Tilapia's mild flavor allows the bold flavors in this brothy sauce to shine. Serve this dish with rice, that will absorb the sauce.
- Preheatbroiler. Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add in ginger and garlic; cook 1 minute. Add in pepper and onions; cook 1 minute. Stir in curry pwdr, curry paste, and cumin; cook 1 minute. Add in soy sauce, sugar, 1/4 tsp. salt, and coconut lowfat milk; bring to a simmer
- (don't boil). Remove from heat; stir in cilantro.
- Brush fish with 1/2 tsp. oil; sprinkle with 1/4 tsp. salt. Place fish on a baking sheet coated with cooking spray. Broil 7 min or possibly till fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
- Yield: 4 servings (serving size: 1 fillet, 1/2 c. sauce, 3/4 c. rice, and 1 lime wedge).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 345g | |
| Recipe makes 4 servings | |
| Calories 663 | |
| Calories from Fat 281 | 42% |
| Total Fat 33.48g | 42% |
| Saturated Fat 28.33g | 113% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 641mg | 27% |
| Potassium 620mg | 18% |
| Total Carbs 89.04g | 24% |
| Dietary Fiber 8.2g | 27% |
| Sugars 6.66g | 4% |
| Protein 8.34g | 13% |
