YIELD Makes 4 servings
|Nonstick cooking spray|
|2||cups thinly sliced bok choy or napa cabbage|
|1||cup sliced red bell pepper, divided|
|1/2||cup uncooked quick-cooking brown rice|
|1/3||cup plus 3 tablespoons water, divided|
|4||Tilapia or white fish fillets (1/4 pound each)|
|1/2||teaspoon salt, divided|
|1||cup fat-free reduced-sodium chicken broth|
|1||teaspoon curry powder|
|1/4||cup finely chopped green onions (optional)|
- Preheat oven to 350°F. Spray 13X9-inch baking dish with cooking spray. Add bok choy, 1/2 cup bell pepper, rice and 1/3 cup water; toss gently to blend.
- Arrange fillets over vegetables; sprinkle with 1/4 teaspoon salt. Cover with foil; bake 30 minutes or until fish flakes when tested with fork.
- Meanwhile, combine broth, remaining 1/2 cup bell pepper, curry powder, sugar and remaining 1/4 teaspoon salt in small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute.
- Combine cornstarch and remaining 3 tablespoons water in small bowl; stir until completely dissolved. Add to curry mixture; cook and stir 1 minute, scraping bottom and side of pan to prevent sticking.
- Serve fish fillets over rice and vegetable mixture. Spoon sauce over top. Garnish with green onions.
|Serving Size:||1 fish fillet with 1/2 cup rice-vegetable mixture and 1/4 cup sauce|
|Saturated Fat||<1 g|
|Total Fat||3 g|
|Calories from Fat||12 %|
Learn how to cook authentic Asian cuisine with our recipes from all of the major regions in Asia, including Korea, Japan and Malaysia.
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.