Curried Tilapia with Rice Noodles
Source: Spice it up! Winter 2016/2017
Ingredients
Adjust Servings:
| 198g rice stick noodles dry | |
| 400g Tilapia frozen, thawed | |
| 2 tablespoons canola oil | |
| 1 tablespoon curry powder | |
| 1 teaspoon garlic powder | |
| 1 tablespoon sesame oil | |
| 1 tablespoon unsalted butter | |
| 3 tablespoons ginger minced | |
| 1 tablespoon garlic minced | |
| 1 cup red cabbage thinly sliced | |
| 1 cup snow peas | |
| 1 cup yellow onion sliced in 1/4" rings | |
| 1/4 cup no salt added chicken broth | |
| 2 tablespoons rice wine vinegar | |
| 1/4 cup cilantro finely chopped |
Nutrient Analysis | |||||||||||||||||||
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PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 447Kcal | ||||||||||||||||||
| Protein | 25g | ||||||||||||||||||
| Carbohydrates | 51g | ||||||||||||||||||
| Fibre | 4.2g | ||||||||||||||||||
| Total Fat | 16g | ||||||||||||||||||
| Saturated Fat | 4g | ||||||||||||||||||
| Cholesterol | 58mg | ||||||||||||||||||
| Sodium | 158mg | ||||||||||||||||||
| Potassium | 546mg | ||||||||||||||||||
| Phosphorus | 295mg | ||||||||||||||||||
PHOSPHATE TIP: Tilapia is a low-phosphorus white fish. One portion of this recipe including the fish, vegetables and noodles accounts for 30% of your total daily phosphorus allowance.
Curried Tilapia with Rice Noodles:
Downloadable/printer-friendly version
Ingredients
-
198g rice stick noodles dry
-
400g Tilapia frozen, thawed
-
2 tablespoons canola oil
-
1 tablespoon curry powder
-
1 teaspoon garlic powder
-
1 tablespoon sesame oil
-
1 tablespoon unsalted butter
-
3 tablespoons ginger minced
-
1 tablespoon garlic minced
-
1 cup red cabbage thinly sliced
-
1 cup snow peas
-
1 cup yellow onion sliced in 1/4" rings
-
1/4 cup no salt added chicken broth
-
2 tablespoons rice wine vinegar
-
1/4 cup cilantro finely chopped
Preparation
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1
Done
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To cook rice noodles, bring a large pot of water to boil. Add the noodles and remove the pot from heat. Let the noodles soak for 5 minutes or until they are soft. |
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2
Done
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Season tilapia filets with the canola oil, curry and garlic powder. |
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3
Done
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In a skillet over medium-high heat, heat the sesame oil and butter. Fry the tilapia for 2 to 3 minutes per side. Remove fish from skillet and cover with aluminum foil to keep warm. |
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4
Done
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In the same skillet over medium-high heat, sauté ginger, garlic, cabbage, snow peas and onions for 2 to 3 minutes until tender crisp. |
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5
Done
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Add cooked rice noodles, chicken broth, and vinegar. Cook for another 2 to 3 minutes. |
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6
Done
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Remove from heat. Add cilantro and mix to combine. Serve the noodles with the curried tilapia. |
