Yogurt Curry Marinated Tilapia


Diabetes Recipe: Yogurt Curry Marinated Tilapia

Here’s an easy, budget-friendly meal to try for dinner this week. While simple to make, it’s full of sweet and spicy flavor.

Prep Time: 10 minutes

This Recipe Serves 4

Ingredients

Cooking spray
4 (4-ounce) tilapia fillets
1 medium onion, halved and thinly sliced
1 medium yellow or orange bell pepper, seeded and thinly sliced
1 cup nonfat plain Greek yogurt
1 cup unsweetened coconut milk beverage
2 tablespoons sweet curry powder
½ teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon garlic powder
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

Instructions

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

Recipe Cost: $7.64

Side Suggestion:  Serve this dish over cooked brown rice. You could also add a side of steamed broccoli.

Choices: 2 Vegetable, 3 Lean Protein

Recipe Reference

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