STEROID
02-01-2012, 11:18 PM
Broiled Tilapia with Thai Coconut-Curry Sauce
http://img580.imageshack.us/img580/5435/40437411.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fbodybuilderselite.com%2Fbbe lite%2Fredirect-to%2F%3Fredirect%3Dhttp%253A%252F%252Fimg580.image shack.us%252Fimg580%252F5435%252F40437411.jpg)
YIELD: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and lime wedges & a Corona Lt.
Ingredients
1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt substitute
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges
Preparation
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Amount per serving
Calories: 448
Fat: 12 g
Saturated fat: 4 g
Monounsaturated fat: 6 g
Polyunsaturated fat: 2 g
Protein: 29g
Carbohydrate: 56 g
Fiber: 3.1g
Cholesterol: 82mg
Iron: 2.7mg
Sodium: 516mg
Calcium: 47mg
http://img580.imageshack.us/img580/5435/40437411.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fbodybuilderselite.com%2Fbbe lite%2Fredirect-to%2F%3Fredirect%3Dhttp%253A%252F%252Fimg580.image shack.us%252Fimg580%252F5435%252F40437411.jpg)
YIELD: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and lime wedges & a Corona Lt.
Ingredients
1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt substitute
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges
Preparation
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Amount per serving
Calories: 448
Fat: 12 g
Saturated fat: 4 g
Monounsaturated fat: 6 g
Polyunsaturated fat: 2 g
Protein: 29g
Carbohydrate: 56 g
Fiber: 3.1g
Cholesterol: 82mg
Iron: 2.7mg
Sodium: 516mg
Calcium: 47mg