Animal Protein

Curried Mango Tilapia

Oven baked

Ingredients

  • 2 teaspoon Cooking oil
  • 4 cloves garlic minced
  • 1 Tablespoon grated ginger
  • 1 small onion minced
  • 4 teaspoons curry powder
  • 2 teaspoons honey or sugar
  • 1/2 teaspoons crushed red pepper flakes (optional chili powder/ cayenne)
  • 1 can coconut milk
  • 1 can crushed tomatoes
  • 1 mango cut in 1/2 inch pieces
  • 4 tilapia fillets
  • 1tsp salt ( plus extra for fish)

Instructions

  1. Preheat oven to 450 degrees and line a baking sheet with foil. spray with cooping spray

  2. Combine oil, onions, garlic and ginger in a pot on very low heat. Cook 3-5 minutes until fragrant

  3. Add 3 teaspoons of curry powder, sugar, salt and crushed red pepper. Stir and cook for another 2 minutes

  4. Place Tilapia on baking sheet and season with salt and 1 teaspoon of curry powder ( both sides). Bake in oven for 10-12 mins

  5. Add mango, coconut milk and tomatoes to curry sauce pot and bring to a boil, Reduce to a simmer and cook for 10 mins or until thickened slightly.

  6. Remove fish from oven and serve over cous cous or rice and pour curry sauce on top.

    *You can also make this recipe and cook the fish on the stove top. To do that: combine the 1 teaspoon of curry powder with 1/4 teaspoon salt and 3 tablespoons of flour in a large bowl or plate. Dredge the fish fillets in the flour/ curry mixture and cook in a pan on heat with 2 teaspoons of oil. Cook for 3 mins a side and then place the fish into the curry sauce and simmer for another 5 mins. serve over cous cous and rice.