Apr 24, 2010

Broiled Tilapia with Thai Coconut Curry Sauce




This amazing fish dish will make you look like you really know your way around the kitchen. The sauce really makes the dish! For you Thai lovers, this recipe is a keeper. Prep all your ingredients before you start cooking, I used my mini food processor to save time (love this!). This dish is quick, easy, took less than 30 minutes start to finish. Perfect over jasmine rice. (You can substitute basil for cilantro if you don't care for cilantro)



Broiled Tilapia with Thai Coconut Curry Sauce
Adapted from Cooking Light
Servings: 6 • Serving Size: 1 piece fish plus sauce Old Points: 5 pts Points+: 6 pts
Calories: 225.2 • Fat: 6.9 g Protein: 35.5 g Carb: 5.6 g Fiber: 1.1 g
 
  • 1 tsp dark sesame oil, divided
  • 1 tbsp minced peeled fresh ginger
  • 4 garlic cloves, minced
  • 1 cup finely chopped red bell pepper
  • 1 cup chopped scallions
  • 1 tsp curry powder
  • 2 tsp red curry paste
  • 1/2 tsp ground cumin
  • 4 tsp low-sodium soy sauce
  • 1 tbsp brown sugar
  • 2 tsp Asian fish sauce
  • 1 (14-ounce) can light coconut milk
  • 1/4 cup chopped fresh cilantro
  • 6 (6-ounce) tilapia fillets
  • salt
  • Cooking spray

Preheat broiler.

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.

Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

118 comments :

  1. Gina, this looks like another winner for sure! :)

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  2. what a sauce! Love the way it looks... am sure it would have tasted great!

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  3. Hi Gina
    I am a personal chef and I really enjoy your site! I have been making this dish for years and it is always a hit! I have several WW clients and my business is focused around healthy eating, helping my clients reach or maintain a healthy lifestlye. Keep up the good work!!

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  4. @Chef Liz- Thanks for leaving a comment. I'm sure your clients must love this dish! It had such rave reviews on Cooking Light. We absolutely loved it!! I slightly altered the recipe to lower the points, excellent!!

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  5. I have been absolutely loving Thai curries lately, and this one looks delicious paired with mild fish. Can't wait to try it!

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  6. What a great way to serve fish! I'll have to try that!

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  7. I loved this recipe - felt like I was eating at a fancy restaurant and I saved the extra sauce to use on more fish or shrimp later in the week. Super easy and terrific.

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  8. I have been skulking around for a long time, so finally am posting. I can't tell you how many recipes I have made and I credit you for helping me with WW maintenance. I am never bored.

    Question, can I use Hoisen Sauce for the Fish Sauce in the recipe? I have so many bottles of this and that. I'd love to be able to substitute with something I already have. But if it makes the dish, then I will buy it for sure!

    Thank you, thank you, thank you for all the work you put into the site. It is appreciated more than you can ever know.

    Drew
    Indianapolis

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  9. Gina! This is without a doubt our FAVORITE! Soooooo good. FIVE stars, girlfriend!

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  10. @drew-You can substitute salt for the fish sauce. Thank you for your appreciation!! :)

    This is definately a 5 star recipe!! Glad you liked it!

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  11. I made this recipe last night........it is my favorite so far and the whole family loved it. Just one thing......I am not a fan of the coconut flavor in my food. So when I got to that point in the recipe I tasted the sauce before I added the whole can of milk. It was fantastic, but I wanted to give the coconut milk a try. I only added about a 1/4 cup. It was wonderful. I could have enjoyed it with or without the milk. Do you have any idea how much the points would change if you don't add the milk?

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  12. Without coconut milk it should be 4 points per serving.

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  13. My friend recently shared your site with me and I just love it. This was my first of many recipes I plan to make of yours. My husband and I loved it. We are not on WW but always looking for healthy recipes...and you have the best I have seen yet.

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  14. Gina absolutely love your website,started weight watchers 14 weeks ago down 27.8 lbs...also your recipes are easy and delicious..thanks for keeping me on track...love the new jewlery giveaway by Lisa Lenard ..especially the jumble of charms.definately a moms favorite..keep up your good work ...i count on you...

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  15. Thanks Jen!

    I love Lisa Leonard too!

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  16. Made this tonight..huge success! Thanks for the recipe!

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  17. This looks terrific - am always on the lookout for new ways to make broiled fish and we love Thai flavors.

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  18. YUM! What an amazing dish!

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  19. Made this for dinner last night and it was incredible! I forgot to buy fresh ginger, so used 1/2 tsp of ground and I added an extra tsp of red curry paste. I also used fresh basil... it was absolutely to die for! I saw the Cooking Light version posted on another site and the slight changes you made were perfect! I'm so happy I found your site Gina!

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  20. That sauce looks so tasty!

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  21. I made this last week with snapper, and put it over chicken for my boyfriend (he isn't a huge fan of fish). He loved it! I loved it! Though I will say, living next door to Thailand and having come from Texas, the cilantro gives it a more Latin flavor than Thai...I think using basil will spin it more in the Thai direction :) I'm going to try that next time!

    PS the sauce was even better the next day! YUM!

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  22. @sarah - this sauce would make a sponge taste good, don't you think? Well being part Latin, you really don't find too much curry in Latin cuisine, but yes, basil makes a great alternative! Maybe even lemon grass!

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  23. THANK YOU! THANK YOU! This was a total stretch & grow moment for me b/c I've never used curry (powder or sauce) before. So glad I did because this dish was absolutely delicious! My b/f was raving about how good this dish was last night! He asked/begged me if I could make more sauce today b/c he wanted to take ALL of the leftover sauce & rice for lunch. I just asked him how his lunch was today...he said "He is in heaven"!

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  24. I'm so glad you experimented outside your comfort zone! The curry is very mild... Good for those of you not familiar with curry.

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  25. This recipe was fantastic! I am always looking for great fish recipes and this fits the bill perfectly. I followed the recipe as written and served it with brown basmati rice and steamed broccoli. My boyfriend loved it too - he couldn't believe it was a WW-friendly recipe, it was so delicious!

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  26. We made this and it is so delicious. Wow. I have just found your site and made about 4 things since last week and have loved everything so far. Thanks for all your work!!!

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  27. This recipe looks delicious! I will definitely try it! Thank you for posting it!

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  28. Love love love this recipe. My husband proclaimed it was restaurant quality. I made it with your scallion cilantro rice recipe and the flavors were perfect together. We only bought 3 fillets but made the full amount of sauce, so we had leftover to put over some chickpeas and rice the next day. Thank you for posting this recipe!

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  29. I am not a seafood person. I have only eaten bites when my hubby has insisted. However, I made this Broiled Tilapia with Thai Coconut Curry Sauce and ate two pieces! That is more than my entire life combined! DELICIOUS! I have tried several of your recipes, but this was my first seafood. I served it with the Scallion Cilantro Rice, which we eat at least once a week. It was all so delicious! Thanks again! :O)

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  30. Emily- So happy you all enjoyed it.

    Gracie- It's the sauce that makes this dish, which is probably why you loved it! I'm glad I found a way to get you to like fish. Have a great day!

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  31. I made this sauce w/ the fish a few weeks ago and had a question...how come yours looks so much thicker than mine turned out? Mine was delicious, but quite runny...what did I miss? I plan on making it again this week anyhow, but would love to know how to make it thicker. Thanks! Stephanie

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  32. Hi Stephanie, I'm not sure, it's possible the heat may not have been the same. I chopped my veggies in a food processor which could have made a difference. Also try cooking it a little longer.

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  33. Gina- love you website!

    I am definitely going to try this recipe later this week, but i was wondering if you set the broiler to high or low? (I assume low because high would probably burn it) I just wanted to make sure. Do you put the baking sheet on the very top rack in the oven?

    Thanks!

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  34. Thanks Cristin!

    I set it on low, and not the very top rack, the one below that. Keep an eye on it, it cooks quick.

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  35. Thank you Gina! I am so excited to try this recipe!

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  36. Hi Gina,

    I cannot find red curry paste anywhere. Is there something I can substitute?

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  37. It's hard to substitute, I would add a little chili pepper.

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  38. My whole family loved this. I was a little hesitant to make it for my family because of the curry. But, both of my boys (10 & 12) and husband had 2 helpings each. Thank you so much!!

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  39. We loved this recipe, thank you for sharing it! I use a lot of the individually wrapped frozen tilapia from Costco and am always looking for new ways to cook it. We had plenty of extra sauce left, so the next night I made an Asian-inspired 1-point soup, and mixed in the sauce- the flavor was great.

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  40. Love your site Gina - thank you! Question regarding the red curry. I found "patak's orginal HOT curry past with tomatoes and Cumin (It says Tastes of India on the label) Should I have been looking for a Thai Red Curry Paste? I did not see one. If so, what brand do you like.

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  41. I made this tonight and it was GREAT! We will keep this as a regular.~ Sum_Thyme

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  42. We made this tonight and it was out of this world. I did eventually find the Thai Red Curry Paste. Still curious (from my post on 11/9/11) if it would have made any difference Indian vs. Thai Red Curry) I felt as though this was a meal I could have ordered out. So flavorable. Thank you!!!!!!!

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  43. Thai red curry paste is Not the same as Indian curry so yes, I would use the Thai version.

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  44. Making this tonight... any suggestions for side dishes?

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  45. This is on the list for next week! :) Thinking about leaving out the coconut milk (don't like it in my food) or will use yogurt instead (that's what Pakistanis use instead of coconut milk) and using thai basil instead of cilantro. Love cilantro, but thai basil is so yummy! Will let you know how it goes. Thanks Gina!

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  46. Delicious, Gina!! I used green curry paste because the red was out of stock, and it was still super tasty. FYI the points+ is 6. :)

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  47. You've done it again, Gina! LOVE this receipe. Used the leftover sauce over a chicken breast the next day. Also, I didn't have fish sauce, so I didn't add it - still turned out great!

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  48. OK AMAZING!!! I love fish and this topping is wonderful. I am going to use it on chicken next!

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  49. Holy cow this was delicious. We practically licked the pan clean. I served this over plain jasmine rice with some steamed snow peas on the side and it was just amazing!

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  50. Love the idea of using green curry sauce! I keep getting requests to make thai chicken, I'll be making it with this sauce!

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  51. Would it be possible to use green curry paste instead of red?

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  52. Made this tonight and it was delish!! I used green curry paste and my sauce was not thick like yours. It was runny. Wonder what happened?

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  53. Did you use the food processor or chopper to chop your veggies? I think that's what made it thick.

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  54. Oops, no i didn't. I just chopped up the green peppers. Wonder if I use the food processor for my extra sauce if it will thicken up. What do you think?

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  55. Gina - I just stumbled across your site after beginning WW a month ago (down 10lbs today) ...was looking for low-point, real food recipes. You are truly a woman after my own heart - Thank You!

    I am thinking to try this sauce with cod prepared in parchment tonight. You have given me hope that eating healthy doesn't have to taste like cardboard or include weird chemical sweeteners.

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  56. I think the food processor is better at chopping them to make a thicker sauce.

    I bet this sauce would be great with baked cod, or any fish really!

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  57. I made this last night, and holy moly is was amazing. I seriously wanted to drink up the sauce with a straw- though I refrained. You've made my weight watchers journey as a newbie so much easier and a HOLE lot tastier. You're amazing, lady! Thanks.

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  58. I loved the sauce but I don't think I like fish I wonder if this would be good over chicken!

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  59. Sure, would be great over chicken or even shrimp,

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  60. Wow!!!!!! This sauce is amazing--we felt like we were eating at a yummy restaurant! My husband literally ate in silence, and at the end of his meal I asked him what he thought..and he replied, "That was the best meal I have ever eaten in my life!" Thank you Gina for everything--you have made WW fun for me and my family! You rock!! :)

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  61. Wow! This recipe was fabulous! There weren't any leftovers and even my 1 year old son loved it! The sauce is to die for and I will be using it a lot, I think! Thanks Gina!

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  62. This looks amazing! I was wondering if the red/green curry paste is spicy hot. I'm not a fan of spicy food and thought I would check before giving the recipe a try.

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  63. The green is spicier the red is pretty mild.

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  64. Made this tonight, and licked my plate! So good!!!

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  65. My house smells like curry and I love it! I grilled the tilapia because I didn't want to turn on my oven. But it was all so good!!!

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  66. Yes, grilling is perfect for the summer!

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  67. Gina, This Tilapia is outstanding!! My family loved it! I can't tell you what a life saver your recipes have been. I started WW 5 weeks ago and would not be able to succeed without recipes for the whole family. I have tried at least 6 of your recipes and they were all great. Your photography is so beautiful and you really understand how to build a recipe. Kudos and Thanks so much!!!

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  68. Delicious recipe! The sauce was great added to the rice also. I will be making this again. Thank you for your wonderful recipes. They have made my WW journey much more interesting.

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  69. Do you use regular yellow curry powder or is there a thai curry powder?

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  70. I use regular yellow curry powder, but I have a really good one a friend made me.

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  71. It was a hit ;) everyone loved it. We are huge Thai food lovers (most of my family is from Thailand) and this was delicious. I made it with my Tom Kha soup (tried to reduce the calories in that) and Thai beef jerky. nom nom nom.

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  72. I gave this recipe to my husband to make for dinner last night and we both agreed it was absolutely delicious! We had one accidental adjustment - he forgot to add the brown sugar, but we didn't miss it at all. We love cilantro, but I'm looking forward to also trying it with basil. My husband was wondering if you could make this is a slow cooker with chicken... would the coconut milk separate? Thanks for sharing such an awesome recipe, Gina!

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  73. I think it may be ok but I haven't tried it in a crock pot.

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  74. We usually associate beef or chicken with curry, so this recipe is quite a treat! The curry flavors surely complement the tilapia very much so. Thanks for sharing this!

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  75. I hardly EVER Follow a recipe! EVER!!! But I DID follow this one and LOVED it!!! Thank you!!! I will be putting it on my "monthly meals" list for sure.

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  76. I just made this and it was so GOOD ! I had it over jasmine rice, I followed the recipe as it was written with the exception of cilantro, I love cilantro but since everyone was talking about basil I tried it and I think basil is better for this. I also made your pumpkin recipe and took it to work today with some apples and it was a hit. I love your website, thank you.

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  77. I made this tonight - my house still smells like curry! My sauce was also pretty thin - didn't look like the picture. I was afraid to let it simmer too long and reduce since the instructions said not to let it boil. Very nice flavor - just would have liked it to have a little more substance and stay on the fish. ALSO, now that I have this expensive jar of curry paste - what else can I use it for?????!!!!!!

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  78. Gina I have been using your recipes for sometime now. The food has been incredible. Please keep them coming. Thank you for making this a labor of love, this site touches so many lives. God bless you!

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  79. My husband and I made this together. We love Thai food but have never attempted it at home. So easy and extremely delicious. Very spicy which I love, almost a cajun feel.

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  80. Help!

    I loved this recipe so much I"m making it for a dinner party for 10 tomorrow...prepped the sauce tonight, everything was going well until i accidentally let the sauce boil, and now it seems so thin, like a soup! How can i salvage it and thicken it when i reheat for tomorrow's dinner??

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  81. This is amazing. I used all red curry paste and had to use soy milk (Silk unsweetened) + cornstarch instead of coconut milk. Surprisingly worked out really well and it didn't taste like soymilk at all.

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  82. I've made this twice and while my kids wouldn't eat the sauce, they loved the fish. My husband and I love it. I haven't been able to find light coconut milk, though. Is it hard to find?

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  83. AMAZING !!!! I loved this dish...I made mine with Salmon because thats the only fish I had in the freezer. I love Thai food, but prefer to make at home. Thanks again. I have a pressure cooker and would like to try a few of your crockpot receipes in it for a quicker meal...keep up the good work...you are a life saver to all of us who love to cook, and eat healthy.. you have helped me keep of 25 lbs in 2 years!

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  84. OMG AMAZING!!! We made this using barramundi fish and brown rice and we will now be making this at least once a month. I just love your site and have made so many wonderful things.... but as of today this is my favorite!

    Kim

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  85. Gina, Thanks again for a wonderful dish! The flavor was amazing! Like some others, mine was very thin, so I put the fish on a bed of sauce and then put the solid pieces on top of the fish using a slotted spoon. Next time I will try less coconut milk. (I LOVE your recipes!!!) Oh, I served it with your Coconut Rice.

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  86. Just wanted to know approximate fish fillet size? How many ounces?

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  87. Gina, I've come upon your site 3 days ago & I've been on here everyday making a shopping list :)I'm not on WW, but I do like to eat healthy. I'm on a strict diet because I have seizures (I'm very limited to what I can eat) My question for you is do you have to add the sesame oil? or does it make a huge difference in the taste? I love your coconut rice dish by the way! Thank you it was SO YUMMY!!! :)

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  88. This recipe is just screaming out to me! I love using my food processor and I am a Thai food fanatic! Plus, eating healthy is always a plus!

    Thanks for the awesome recipe :)

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  89. Linda Norris2/3/12, 12:17 PM

    I just made this dish and it is amazing! I have sent the recipe to everyone I can think of. Thanks for putting this out there.
    Linda

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  90. Wow! I've made 10-15 of your recipes on here and this one is definitely one of my favorites. My Fiance even requested it for his birthday dinner this year. Keep doing what you do, Gina!

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  91. OMG! My husband and I went to Thailand a couple months ago and died over the delicious food. I have never been able to replicate Asian flavors all that well at home but gave this recipe a shot because it looked so easy. I kid you not, I almost thought I was in Thailand for a minute. It was THAT good and that authentic. And easy doesn't even begin to describe it. This is going to be my new go to recipe - hands down. LOVE IT!!

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  92. This recipe was AWESOME. I huge hit with the hubby and my four year old LOVED it. It was a little to spicy for my little one, but will try it again with a little less curry paste next time.
    Major HIT with the family!

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  93. A few weeks back I decided to have a couple over for dinner and put together this recipe. It was fantastic. As a British ex-pat I was really wondering how I would do at cooking a curry. It turned out brilliantly and was a bit hit with everyone. I am really enjoying your recipes Gina. Many thanks again for a successful dinner party.

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  94. I am going to try this recipe tomorrow. I am using frozen tilapia. Is your cook time for the fish based on thawed or frozen tilapia?

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  95. My husband does not like curry, at all! And unfortunately, I just had a huge craving for something with curry in it. So I was selfish and made this recipe. OH MY GOODNESS!! It was so good! I am so satisfied! I feel so good about everything. And too top all of my satisfaction, my husband kept mmmming with every bite! At the end of our dinner, he kept thanking me for an amazing dinner. After a couple of bites he got up to coat his rice (which when he came back I realized he had coated his whole plate). We both very much enjoyed it. The tilapia was so moist and flaky it blew both our minds. I will definitely be making this again!

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    1. There is hope for me then ..my hubby the same as yours lol..so fingers crossed..Thanks Brenda

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  96. GINA!!! I just found your site maybe 3 days ago, and this is the 2nd recipe I've tried!!! Both winners!! This recipe is sooooooo good!!! I like fish, but have been trying to figure out how to get more of it into my diet - I either get tired of the same ol' recipes, or those that I have aren't the healthiest. This solves both of those problems! MMMMMMMMMM!!

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  97. I made this earlier, the sauce was gorgeous, but thin as others have found. I did make my own coconut milk though so I wonder if that was the reason. And although I chopped the pepper and spring onion in the processor, they were still quite chunky.

    I used Basa fillets too, which were a bit gross. Next time I'll make it with a fish I like and it'll be AMAZING! Thanks G x

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  98. OMG this was AWESOME! I had to all but restrain my boyfriend from eating the sauce with a spoon out of the pan! Total winner!!

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  99. Unreal how good this is. Your recipes always have so much flavor and my husband RAVES about them. This is definitely going in my rotation. Wow.

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  100. WOW! Loved it - thanks so much! Tasted so authentic and even my picky meat and potatoes husband LOVED it.

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  101. I lived in Thailand for three years, and I decided to follow this recipe, quite authentic and the cilantro works well, and is definately something u would find in a Thai curry...next time I may try with green curry or add a birds eye chilli pepper to it cuz my fiance is so used to me making really hot Thai dishes...it was so good I had 1 1/2 servings, good thing I exercised today!

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  102. This was amazing! Wish I put the onions and pepper in the food processor, will do it next time. My hubby's picky...likes the flavor in the sauce but not the chunks. This will definitely be going in my regular recipe rotation!

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  103. Just got done making this. It was DELICIOUS!! My kids loved it. I used frozen peppers and ground ginger. Still came out really good! I'm glad to be able to have nice recipes likes these so my kids can taste different foods from different parts of the world.

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  104. Made this last night. The big D Delicious!!!! I used only a third of the can of coconut milk and I added sliced zucchini because we weren't having rice and wanted to bulk up on veggies. Can't wait to make it again.

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  105. This recipe looks outstanding!!! I can't wait to try it! Question for you, can I freeze the sauce in small portions and bring it out of the freezer as I need it?

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  106. I'm not a big fan of bell peppers. Is there a good substitute like a Poblano pepper or would that change the dish too much?

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  107. Made this for the third time tonight but instead of broiling the fish, I poached it in the sauce while the rice cooked. Saved a dish and it was still AMAZING!!

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  108. Wow ... I could eat a whole bowl of this sauce.

    I only added 1/2 can of lite coconut milk and cooked it longer, but it was still runnier than the photo. But taste is king.

    Had cod to use, and it was a delicious combination.

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  109. Made this recipe last night and it was amazing. Having never made a curry before I was pretty intimidated, but the directions were super easy to follow and I couldn't believe I had made something myself that tasted sooo good.

    I did follow some other's directions and only used 1/2-2/3 the can of coconut milk though.

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  110. First of all TY for all your delicious healthy recipes - I look forward to seeing you in my "inbox".You are a god send for me right now - trying to lose a few #'s. I made this tonight and my sauce, was delicious, but didn't look anything like your pic. Mine was like soup...what did I do wrong? The way mine looks I should have used 1/4 of a can of coconut milk.

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  111. Oh.my.gosh. THIS SAUCE! Seriously, it was phenomenal. Thai food is my absolute favorite to eat, but I've always struggled with cooking it. No matter how closely I follow the recipe, it seems like it never turns out right. This time- it was a hit! My curry hating husband LOVED it and I couldn't get enough. This will definitely be something we eat over and over again. In the future though, I might try this with shrimp or chicken (maybe a grocery store rotisserie chicken chopped up), because I did find that I wanted some different textures in the dish as the rice, tilapia, and sauce are all sort of soft and creamy. SO DELICIOUS though! If you're on the fence about trying this- do it! I also added some crushed red pepper flakes to mine to up the spicyness and they worked perfectly. You are a genius, Gina. You've helped me and taught me so much about healthy eating! You've made the transition from college girl eating (greasy burgers, mac and cheese, bagels and cream cheese for breakfast every day) to healthy adult eating so much easier. I never feel like I'm cutting calories on your decadent, delicious food. I hope you know how much we all appreciate you!

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  112. Made this recipe last night with cod instead of Tilapia and it was awesome!! Hubby and kids are asking when I'm making this again! Thank you!!! :)

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  113. This was amazing! My husband doesn't like Tilapia very much but I had some and needed to cook it up. He told me I can buy tilapia any time I want to as long as I use this recipe! Great gob! Love this web site. Thank you for all your time and effort to help us out with great food!

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  114. I was hesitant to make this because I don't usually like curry but the coconut milk and sugar added the perfect sweetness! it was a hit!

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  115. hey Gina, what measurement of the sauce fits into the calorie count? 1/2 cup? 1/4 cup? thanks!

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