Yogurt Curry Marinated Tilapia

Description:

Here's an easy, budget-friendly meal to try for dinner this week. While simple to make, it's full of sweet and spicy flavor.

Serving Size:

1 filet
Jan2015 yogurt curry

Nutritional Facts:

Calories: 195.0
Total Fat: 4.0g
Saturated Fat: 2.2g
Carbohydrate: 11.0g
Fiber: 2.0g
Protein: 30.0g
Cholesterol: 50.0mg
Sodium: 80.0mg

Instructions:

  1. Preheat the oven to 375 degrees F. Coat an 8x11-inch baking pan with cooking spray.
  2. Lay the four tilapia fillets side by side in the pan.
  3. Top the filets with the sliced onion and bell pepper.
  4. In a medium bowl, whisk together all of the remaining ingredients and pour over the fish and vegetables.
  5. Bake for 30 minutes. Let the fish rest for 15 minutes before serving. Vegetables should be slightly crisp and fish should be cooked through but tender.

Ingredients:

Cooking spray
4 (4-ounce) tilapia fillets
1 medium onion, halved and thinly sliced
1 medium yellow or orange bell pepper, seeded and thinly sliced
1 cup nonfat plain Greek yogurt
1 cup unsweetened coconut milk beverage
2 tablespoons sweet curry powder
½ teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon garlic powder
½ teaspoon salt (optional)
¼ teaspoon ground black pepper


 Source: diabetes.org

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