Saturday, January 21, 2012

Tilapia and with Coconut Curried Vegetables

This was a new creation for me and turned out to be my favorite curry recipe that I have ever made.  This Thai-inspired curry is creamy spicy, and full of lots of colorful vegetables. The coconut milk gives it a slightly sweet and super creamy texture, especially if you simmer it slow. I served it over baked tilapia and brown rice for an awesome dinner.

Most of these specialty items can be found in the asian section of any large grocery store. I usually go for the Taste of Thai products and I have always been pleased. If you want your curry a little milder, use the green curry paste instead of the red, and omit the red pepper flakes.

Tilapia and with Coconut Curried Vegetables
Serves 4

Ingredients:
1 Tbsp sesame oil
1 Tbsp chopped garlic
1 Tbsp minced ginger
1 onion, diced
1 can of coconut milk
2 Tbsp red curry paste
1 Tbsp curry powder
2 Tbsp fish sauce
2 Tbsp reduced-sodium soy sauce
2 Tbsp brown sugar
1 tsp red pepper flakes

1 red pepper, diced
1 cup mushrooms, sliced
1/2 cup frozen corn
1/2 cup frozen green peas
1 cup snow peas
3 cups broccoli
1 can of sliced water chestnuts, drained
1 pound of tilapia fillets
pepper, to taste
1 cup brown rice

Directions: Preheat the oven to 350. Line a baking sheet with tin foil.  Sprinkle pepper on the fish and place on the tin foil.  Heat the oil, garlic, ginger, and onion in a large frying pan, cook for 3-5 minutes.  Add the remaining ingredients for the sauce and simmer on low for 20 minutes.

Meanwhile, place the fish in the oven and cook the rice as directed.  Add the vegetables and cook on low for 15-20 minutes, or until they are tender.

Nutrition Facts: 4 oz of tilapia, 1/2 cup brown rice, 1 cup vegetables

Nutrition Facts
Serving Size  ( 494 g )
Amount Per Serving
Calories  511Calories from Fat 180
% Daily Value *
Total Fat  20g33%
Saturated Fat  12g64%
Trans Fat  0g
Cholesterol  65mg22%
Sodium  1122mg49%
Total Carbohydrates  18%
Dietary Fiber  7g24%
Sugars  14g
Protein  39g98%
Vitamin A  10%Vitamin C  138%
Calcium  10%Iron  27%

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