Friday, May 2, 2008
Tilapia with Thai Coconut-Curry Sauce, Japanese Carrot Dressing
This is one of our favorite meals. I made this for my family while in California and my aunt hasn't stopped making it since! Good for a quick weeknight meal, or even nice enough for company. You can make the sauce ahead of time so you're not too harried while the fish is broiling. Just set it to the back of the stove and gently rewarm before serving if necessary.
Look for never frozen, fresh tilapia that's US farm-raised. Natural, if you can get it...no added hormones, etc. It's only about 2 bucks more per pound and in my book, totally worth it. The salad, albeit of Japanese influence, was a great compliment to the coconut-curry sauce.
Broiled Tilapia with Thai Coconut-Curry Sauce: (Cooking Light)
1 teaspoon dark sesame oil, divided (I actually use a lighter blend of canola and sesame)
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup diced red bell pepper
1 cup chopped green onions (they look pretty cut on the bias)
1 teaspoon curry powder (use hot or mild)
2 teaspoons red curry paste (or more if you're daring)
1/2 teaspoon ground cumin
4 teaspoons soy sauce (the recipe calls for low-sodium which I didn't have, just adjust the salt down)
1 tablespoon brown sugar (I subbed agave nectar)
~1/2 teaspoon kosher salt, divided
1 (14-ounce) can light coconut milk (this dish is crazy good with whole fat coconut milk, but well...it's reaaaaally fattening. :-) I did go back to using the lite this time, but sometimes I use a half and half mix. Buy a can of regular and a can of lite, mix the two, and freeze the rest in 1/2 cup measures for future use.)
2 tablespoons or more, chopped fresh cilantro
4 (6-ounce) farm-raised natural tilapia fillets (I just used 2 really big filets, we have extra sauce and rice for lunch the next day)
hot cooked brown basmati rice
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar (agave), 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes (I flipped our large 8oz filets over at 6 minutes, and broiled for an additional 3 minutes for a perfectly done, moist fish) or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
CALORIES 506 (30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g
Japanese Ginger-Carrot Dressing:
We love this dressing that's always served at our favorite sushi restaurant. I found this recipe online and it's really, really good. I tend to use more carrots than called for...about a fistful of baby-sized carrots, but I'll type up as written and you do as you like. If it's a little too thick with the extra carrots just add a small amount of water to thin. I used orange juice last night and it just changed the flavor too much. It should be fairly thick. Just dollop a good amount in the center of your salad and scoop some up with each bite. Delish!
All of these ingredients can be increased to your taste of course.
1 small carrot (or more)
1 Tbs mirin (orig. recipe calls for 2, just add one then taste)
2 Tbs rice vinegar
1 Tbs soy sauce
couple drops dark sesame oil
1 Tbs prepared mustard (not French's)
1 Tbs grated fresh ginger root
Add all ingredients to a food processor or blender and mix until smooth. Well covered, it keeps in the fridge for about a week.