Omega 3 Roasted Tilapia with Tomato Curry Sauce

This high protein, low carb dish gives an exotic twist on an other wise boring dish of fish and rice. It is not too spicy but you can make it hotter by adding a little cayenne. Fish is naturally high in protein and Omega 3. Try pairing this dish with Cauliflower Rice Pilaf and a nice glass of Chardonnay.
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Omega 3 Roasted Tilapia with Tomato Curry Sauce Recipe

By kimmy Published: June 5, 2015

  • Yield: 4 Servings
  • Prep: 30 mins
  • Cook: 40 mins
  • Ready In: 1 hr 10 mins

Calories: 67 | Fat: 15.4g | Protein: 32g | Carbs: 12.4g | Fibre: 1.4g | WW Points: 8



  1. Combine oil, curry paste and ginger in a bowl. Place tilapia in a metal baking dish and brush curry paste mixture over fish. Let sit for 30 minutes.
  2. Heat vegetable oil in a skillet over medium heat. Add onions and cook until softened, about 8 to 10 minutes. Add ginger and garlic and cook another minute. Stir in coriander and cumin and cook for another minute. Add cayenne, tomatoes and stock and bring to a boil. Reduce heat and simmer gently for 10 minutes. Add coconut milk and mango chutney and simmer for 10 minutes longer. If the flavour is too sharp add a little more mango chutney. Flavours should be balanced.
  3. Puree sauce using an immersion blender. Season with salt and pepper to taste and stir in chopped coriander.
  4. Preheat oven to 450°F (230°C).
  5. Season tilapia with salt and roast for 10 to 15 minutes or until white juices appear and the fish is cooked.
  6. To serve, spoon sauce in the centre of a serving plate, top with tilapia and add Cauliflower Rice Pilaf on the side.
By |2015-06-05T07:00:18+00:00June 5th, 2015|Dinner, Recipes, Seafood, WW Friendly|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.