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Broiled Tilapia with Thai Coconut Curry Sauce
Ingredients:
• 1 tsp dark sesame oil, divided
• 1 Tbsp minced peeled fresh ginger
• 4 garlic cloves, minced
• 1 c. finely chopped red bell pepper
• 1 c. chopped scallions
• 1 tsp curry powder
• 2 tsp red curry paste
• ½ tsp ground cumin
• 4 tsp low-sodium soy sauce, use tamari for gluten-free
• 1 Tbsp brown sugar
• 2 tsp Asian fish sauce
• 1 14-oz can light coconut milk
• ¼ c. chopped fresh cilantro
• 6 6-oz tilapia fillets
• Salt
Directions:
1. Preheat broiler.
2. Heat ½ teaspoon oil in a large nonstick skillet over medium heat. Add the ginger, garlic, pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute.
3. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
4. Brush fish with ½ teaspoon oil; sprinkle with ¼ teaspoon salt. Place fish on a baking sheet coated with cooking spray.
5. Broil 7 minutes or until fish flakes easily when tested with a fork.
6. Serve fish with sauce, rice, and lime wedges.
Per serving: 225 calories, 7 g fat (0 g sat), 35.5 g protein, 5.5 g carb, 1.1 g fiber