Description
Crispy baked tilapia with coconut-cilantro sauce brings Caribbean coastal flavors to your dinner table. Fresh herbs and creamy coconut blend seamlessly, offering a light yet satisfying meal packed with zesty tropical notes you’ll crave again.
Ingredients
Scale
Main Ingredients:
- 4 (6 ounces/170 grams) tilapia fillets
- 3 cups brown rice
Sauce Ingredients:
- 1/2 cup light reduced-fat coconut milk
- 1/2 cup cilantro leaves
- 1 teaspoon fresh ginger, peeled and chopped
- 2 garlic cloves
- 1/2 jalapeno pepper, seeded and chopped
- 1/2 teaspoon garam masala
Seasoning and Preparation Ingredients:
- 1/4 teaspoon kosher salt, plus more for seasoning
- Canola oil spray
Instructions
- Heat oven to 425°F and lightly coat a 9-by-13-inch baking dish with canola oil spray to prevent sticking.
- Season tilapia with salt, arranging fillets in a single layer within the prepared pan.
- Create a vibrant coconut-cilantro sauce by blending coconut milk, fresh cilantro, minced ginger, garam masala, crushed garlic, and chopped jalapeno until a smooth, fragrant mixture forms.
- Generously drizzle the aromatic sauce over the seasoned fish, ensuring even coverage.
- Slide the baking dish into the preheated oven and roast for approximately 15 minutes, monitoring until the fish turns completely opaque and easily flakes with a fork.
- Remove from oven, garnish with additional fresh cilantro leaves for a burst of color and flavor, and serve alongside warm brown rice to complete the meal.
Notes
- Use fresh tilapia fillets for the best flavor and texture, ensuring they are evenly sized for consistent cooking.
- Adjust jalapeno quantity based on personal spice tolerance, removing seeds for milder heat or adding more for extra kick.
- Consider substituting coconut milk with Greek yogurt for a lighter, protein-rich sauce that maintains creamy consistency.
- Prep ingredients beforehand to streamline the cooking process and prevent last-minute scrambling.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 4
- Calories: 330
- Sugar: 2 g
- Sodium: 180 mg
- Fat: 6 g
- Saturated Fat: 3 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 54 g
- Fiber: 4 g
- Protein: 20 g
- Cholesterol: 50 mg