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

份量

10 minutes

准备时间

25 minutes

总时间

开始烹饪

配料

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

步骤

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

营养

每份大小

卡路里

370

总脂肪

6 g

饱和脂肪

3 g

不饱和脂肪

反式脂肪

胆固醇

85 mg

钠

250 mg

总碳水化合物

38 g

膳食纤维

2 g

总糖

0 g

蛋白质