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Baked Tilapia With Coconut-Cilantro Sauce

Total Time: 25 min
Prep 10 min
Cook 15 min
Yield: 4 servings
Level: Easy


Canola oil spray
Four 6-ounce pieces tilapia fillet
1/4 teaspoon kosher salt, plus more for seasoning
1/2 cup light reduced-fat coconut milk
1/2 cup cilantro leaves, plus more for garnish
1 teaspoon peeled chopped fresh ginger
1/2 teaspoon garam masala
2 garlic cloves
1/2 jalapeno pepper, seeded and chopped3 cups cooked brown rice, for serving


Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.

Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.

Calories: 170
Fat: 3 grams
Saturated Fat: 1 gram
Protein: 34 grams
Carbohydrates: 1 gram
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 85 milligrams
Sodium: 210 milligrams

Carol Graham is our healthy recipe guru and office manager at Shaping Concepts. If you have a healthy recipe you’d like to share please send it our way. If you’re looking for a personal trainer in Charleston, you can receive a FREE, no-obligations (2) session trial and consultation without risking a dime. Over 1000 Charleston area residents have transformed their bodies following our unique burst training workouts and simplified nutrition programs.

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Category: Recipes.