Tilapia in Coconut Curry Sauce

Curry is a popular dish in several Asian countries. Try this delicious fish curry recipe served over brown rice with a side of veggies.

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 filet

  • Calories 205
  • Carbohydrate 17 g
  • Protein 25 g
  • Fat 4.5 g
  • Saturated Fat 2.3 g
  • Dietary Fiber 1 g
  • Cholesterol 50 mg
  • Sodium 105 mg

This Recipe Serves 1 filet


1/2 teaspoon sesame oil
Cooking spray
1/2 small onion, thinly sliced
2 teaspoons Thai-style red curry paste
1 clove garlic, minced
1 cup unsweetened coconut milk beverage
1 tablespoon natural peanut butter
1 teaspoon ground black pepper
4 4-ounce skinless tilapia filets
1 1/3 cups cooked brown rice


  1. Preheat oven to 375 degrees.
  2. In an oven safe sauté pan, add sesame oil and a generous amount of cooking spray over medium heat. Add onions and sauté until they turn clear but not brown, about 5 minutes.
  3. Stir in curry paste, garlic, coconut milk and peanut butter and simmer until slightly reduced.
  4. Season each tilapia filet with ground black pepper. Add filets to curry, coating both sides. 
  5. Place pan in the oven for 15-20 minutes or until tilapia is just cooked through.
  6. Serve curry over 1/3 cup brown rice.

Chef Tip: Red Curry Paste can be found in the Asian Foods or Ethnic Foods aisle in the grocery store. This curry paste is spicy though so if you like it less hot, you may want to add less than the recipe calls for. Or, if you like it fiery, add more!

MAKE IT GLUTEN-FREE: Verify that the ingredients that you are using are gluten-free and this dish can be gluten-free.

Photo: Tilapia in Coconut Curry Sauce. PNC Photography: Photographer: Peter Papoulakos

Asian-Inspired Meals

View this month's meal plan which features Asian flavors - a healthy, different way of cooking to help you mix it up when planning meals.

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