Healthy Recipes for Moms

Minimize your dinnertime craziness!

Baked White Fish with Curry Sauce

Ingredients for Fish Dish:

4 Tilapia, white roughy, or other white fish fillets (1/4 pound each)

1 cup sliced or pureed red bell pepper, divided

1 cup chopped frozen broccoli, thawed and pureed if desired

½ cup uncooked quick-cooking brown rice or whole wheat couscous

1/3 cup water

Directions: Preheat oven to 350. Spray 13 x 9 inch baking disk with cooking spray. Add ½ cup bell pepper, rice, and 1/3 cup water. Toss gently to blend. Arrange fillets over rice mixture. Add salt if desired. Cover with foil and bake 30 minutes or until fish flakes.


Ingredients for Curry Sauce (if desired):

1 cup fat-free reduced-sodium chicken broth (or water)

1 teaspoon curry powder

¾ teaspoon sugar

1 tablespoon cornstarch

Directions: Combine broth, ½ cup bell pepper, curry powder, sugar, and a pinch of salt in a small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute. Combine cornstarch and 3 tablespoons water in a small bowl and stir until dissolved. Add to curry mixture. Cook and stir 1 minute, scraping bottom and side of pan to prevent sticking. Serve sauce over fillets and rice mixture.

This recipe modified from Easy Home Cooking Magazine.




October 23, 2007 Posted by | Entree-Casserole, Fish | , , | Leave a comment