Ingredients
Scale
- 4 tilapia fillets (about 6 oz each)
- 1 tablespoon olive oil or coconut oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 tablespoon curry powder (adjust to taste)
- 1 can (14 oz) full-fat coconut milk
- 1 tablespoon tomato paste
- 1 teaspoon honey or brown sugar (optional for sweetness)
- 1 teaspoon ground turmeric (for color and flavor)
- Salt and pepper to taste
- 1 tablespoon lime juice or lemon juice
- Fresh cilantro for garnish (optional)
- Steamed rice or quinoa, for serving (optional)
- 1 red chili or 1/2 teaspoon red chili flakes (optional, for heat)
- 1 tablespoon fresh cilantro (optional, for garnish)
Ingredient Highlights
- Tilapia: A mild and flaky white fish, tilapia absorbs the flavor of the curry sauce wonderfully, making it an excellent base for this dish.
- Coconut Milk: Coconut milk adds richness and a creamy texture to the sauce, balancing out the spices and creating a luxurious mouthfeel.
- Curry Powder: Curry powder brings a blend of spices like cumin, coriander, turmeric, and cinnamon, giving the dish a warm, earthy, and aromatic flavor.
- Fresh Ginger and Garlic: These two ingredients add depth and an aromatic base to the curry sauce, enhancing the flavor profile.
- Lime Juice: A squeeze of lime or lemon juice adds a touch of acidity, brightening the dish and balancing the richness of the coconut milk.
Instructions
Prepare the Tilapia:
- Season the Tilapia: Pat the tilapia fillets dry with a paper towel to remove excess moisture. Season both sides of the fillets with salt, pepper, and a light dusting of curry powder. Set aside while you prepare the sauce.
Make the Coconut-Curry Sauce:
- Heat the Oil: In a large skillet, heat the olive oil (or coconut oil) over medium heat.
- Cook the Aromatics: Add the chopped onion and cook for about 2-3 minutes until softened. Add the minced garlic and ginger, cooking for another 1-2 minutes until fragrant.
- Add the Spices: Stir in the curry powder and ground turmeric, allowing the spices to bloom in the oil for about 1 minute. This helps release their full flavor.
- Add Coconut Milk and Tomato Paste: Pour in the coconut milk and add the tomato paste. Stir well to combine, ensuring the tomato paste is fully incorporated into the sauce.
- Simmer: Bring the sauce to a gentle simmer and cook for about 5-7 minutes, letting the flavors meld together and the sauce thicken slightly.
Cook the Tilapia:
- Add the Tilapia: Gently place the seasoned tilapia fillets into the skillet with the curry sauce. Spoon some sauce over the fish to coat it.
- Simmer the Fish: Cover the skillet and simmer for about 6-8 minutes, or until the tilapia is cooked through and easily flakes with a fork. Be careful not to overcook the fish, as tilapia cooks quickly.
- Add Sweetness and Acidity: Once the tilapia is cooked, stir in the honey or brown sugar (if using) and the lime juice. Taste the sauce and adjust the seasoning with additional salt, pepper, or curry powder if needed.
Serve:
- Plate the Dish: Serve the Coconut-Curry Tilapia over steamed rice, quinoa, or with a side of vegetables. Spoon extra sauce from the skillet over the fish and garnish with fresh cilantro and a squeeze of lime for extra flavor.
- Enjoy: Enjoy your flavorful, creamy Coconut-Curry Tilapia!
- Prep Time: 10 minutes
Nutrition
- Serving Size: 4
- Calories: 300
- Fat: 18g
- Carbohydrates: 20g
- Protein: 30g