In need of an easy recipe for the fish sitting in your freezer?

This week’s recipe is not only simple, but also super quick with very few steps.

For us, that’s a Win-Win!

Prep Time: 10 minutes
Cook Time: 15 minutes


  • Nonstick spray
  • Four 6-ounce pieces tilapia fillet
  • ¼ teaspoon kosher salt
  • ½ cup light reduced-fat coconut milk
  • ½ cup cilantro leaves
  • 1 teaspoon peeled chopped fresh ginger
  • ½ teaspoon garam masala
  • 2 garlic cloves
  • ½ jalapeno pepper, seeded and chopped
  • 3 cups cooked brown rice, for serving


  1. 1 – Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with nonstick oil spray. Sprinkle the fish with the salt and place it in the pan
  2. 2 – Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until smooth. Pour mixture over the fish
  3. 3 – Bake until the fish is fully cooked, about 15 minutes. Garnish with more cilantro and serve with the rice!

Nutrients per serving:

Calories 170 | Fat 3g | Saturated Fat 1g | Protein 34g |Carbohydrates 1g | Sugar 0g | Cholesterol 85 mg | Sodium 210mg
Reference: https://www.foodnetwork.com/recipes/food-network-kitchen/baked-tilapia-with-coconut-cilantro-sauce-recipe-2106823