Tilapia: Tilapia is the common name for nearly a hundred species of cichlid fish from the tilapiine cichlid tribe. Tilapia are mainly freshwater fish inhabiting shallow streams, ponds, rivers and lakes and less commonly found living in brackish water. This fish is low in Sodium. It is also a good source of Niacin and Phosphorus, and a very good source of Protein, Vitamin B12 and Selenium.
Note: Nutritive value / 100 g of raw ingredients
1 tablespoon canola oil
2 medium-to-large red bell peppers, halved and sliced
1 medium shallot, finely chopped
2 tablespoons Thai yellow curry paste
1 14-ounce can “lite” coconut milk
1 tablespoon lime juice
1 teaspoon brown sugar
1-1 1/4 pounds tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup chopped fresh cilantro
Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and shallot and cook, stirring, until the peppers are softened, 3 to 5 minutes. Add curry paste and cook, stirring, for 1 minute. Add coconut milk, lime juice and brown sugar and bring to a boil. Reduce heat and simmer for 2 minutes to blend flavors.
Place tilapia in the prepared baking dish and sprinkle with salt and pepper. Pour the curry sauce over the fish.
Bake until the fish is opaque in the middle, about 15 minutes. Sprinkle with cilantro.