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The Healthy Living Magazine

Yogurt Curry–Marinated Tilapia

Per Serving

Yogurt Curry–Marinated Tilapia

Makes: 4 servings
Serving Size: 1 fillet
Calories 190
Fat 4.5 g
Saturated Fat 2.2 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 2 g
Sugars 5 g
Cholesterol 50 mg
Sodium 370 mg
Potassium 630 mg
Protein 30 g
Phosphorus 290 mg
Choices: Nonstarchy Vegetable 2, Lean Protein 3
  • Makes: 4 servings
  • Serving Size: 1 fillet
  • Preparation Time: 10 minutes
  • Cooking Time: 30 minutes

Ingredients

Cooking spray
4 (4-oz) tilapia fillets
1 med. onion, halved and thinly sliced
1 med. yellow or orange bell pepper, seeded and thinly sliced
1 cup plain fat-free Greek yogurt
1 cup unsweetened coconut milk beverage
2 Tbsp. sweet curry powder
1/2 tsp. cayenne pepper
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. ground black pepper

Directions

  1. Preheat the oven to 375° F. Coat an 8- by 11-inch baking pan with cooking spray.
  2. Lay the tilapia fillets side by side in the pan. Top the fillets with the sliced onion and bell pepper.
  3. In a medium bowl, whisk together all of the remaining ingredients and pour over the fish and vegetables. Bake for 30 minutes. The vegetables should be slightly crisp, and the fish should be cooked through but tender.
  4. Let the fish rest for 15 minutes before serving.

Tip: This fish pairs nicely with cooked brown rice.

Recipe adapted from The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub by Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Available fall 2018 from shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 

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