Tilapia with Thai Coconut-Curry Sauce

I have been trying to incorporate more fish into our evening meals recently.  Not because I love it, but because I know it is much healthier for us.  Fish is lower in calories than its red meat counterpart, high in Omegas and easier for our little bodies to digest.

Tilapia is firm in texture and very mild.  Making it a great choice for those who don’t want “fishy” tasting meals.  Another plus when purchasing Tilapia is that it is somewhat inexpensive.  I picked up a bag of the Tilapia Loins from Costco (my favorite store) they have been hand trimmed, all white meat, no bones or skin, and have been individually packaged and flash frozen.

Here are the simple ingredients for this delectable dish. Now I will have to admit that the original recipe does call for the “lite” or light coconut milk.  As calorie conscious as I am, I chose to go with the real deal, full calorie and fat coconut milk.

Why?  Because although the light coconut milk does have significantly less fat and calories, it has less taste, too.  So much so that I have opted for flavor over “lightness”.  But this is a judgement call you need to make.

First thing, start your rice and cook according to package directions.  I enjoy Jasmine rice over basmati…..it has that delicious nutty flavor.

Now, in a large skillet heat 1 teaspoon of the sesame oil.  Add the ginger and garlic and cook for 1 minute. 

Now add in the green onions and chopped red bell pepper.  Cook for 1 minute or so.

Stir in the red curry paste and cumin, cook for 1 minute, stirring to break up the paste.

Now add the coconut milk, soy sauce…

and the brown sugar.  Bring to a simmer.

Before chopping your cilantro be sure that you rinse it really well.  Cilantro tends to get a lot of dirt caught among their leaves….we don’t want a gritty sauce.

Add in the chopped cilantro.  Stir well to incorporate all the cilantro.

Now that the sauce is ready to go lets get the fish going.  Pre-heat the broiler.  Line a baking sheet with foil (easier clean up) and spray with cooking spray.

Place the tilapia onto the baking sheet, lightly brush with the remaining sesame oil and sprinkle with a little bit of kosher salt.  Broil for 3 1/2 minutes on one side, turn over and continue broiling for another 3 1/2 minutes or until the fish flakes easily when tested with a fork.

Serve the tilapia with rice and spoon the delicious sauce over the fish.  Such amazing flavors for a simple week night meal.

Broiled Tilapia with Thai Coconut-Curry Sauce
Cooking Light/September 2002

2 teaspoons dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 large bell pepper, finely chopped
1 bunch green onions, white to pale green, chopped
2 heaping teaspoons red curry paste
1/2 teaspoon ground cumin
1 tablespoon low-sodium soy sauce
1 tablespoon brown sugar
1 (13.5 fl. oz) can coconut milk (or light coconut milk)
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Salt to season tilapia with
Cooking spray

3 cups hot cooked basmati or jasmine rice (cook according to the package directions)

Preheat broiler.

Heat 1 teaspoon of the sesame oil in a large nonstick skillet over medium heat.  Add ginger and garlic; cook 1 minute.  Add peppers and green onions; cook 1 minute.  Stir in curry paste and cumin; cook 1 minute.  Add soy sauce, sugar, and coconut milk; bring to a simmer (do not boil).  Remove from heat; stir in cilantro.

Brush fish with 1 teaspoon oil; sprinkle with a little bit of salt.  Place fish on a baking sheet that has been coated with cooking spray.  Broil for about 3 1/2 minutes on one side, turn fish over and continue broiling for another 3 1/2 minutes or until fish flakes easily when tested with a fork.  Serve fish with sauce and rice.  Serves 4.



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