Fish

Baked Tilapia With Coconut-Cilantro Sauce

Name: Baked Tilapia With Coconut-Cilantro Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: Canola oil spray; Four 6-ounce pieces tilapia fillet; 1/4 teaspoon kosher salt, plus more for seasoning; 1/2 cup light reduced-fat coconut milk; 1/2 cup cilantro 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

4 servings

분량

10 minutes

활동 시간

25 minutes

총 시간

요리 시작

재료

Canola oil spray

Four 6-ounce pieces tilapia fillet

1/4 teaspoon kosher salt, plus more for seasoning

1/2 cup light reduced-fat coconut milk

1/2 cup cilantro 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

방향

Preheat the oven to 425 degrees F. 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.

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

영양 정보

1회 제공량

칼로리

370

지방 전체

6 g

포화 지방

3 g

불포화 지방

트랜스 지방

콜레스테롤

85 mg

나트륨

250 mg

탄수화물 전체

38 g

식이섬유

2 g

총 당류

0 g

단백질