Healthy Tilapia Curry

Getting a tasty fish dinner on the table during busy weeknights can feel like an impossible task. Between after-school activities, homework help, and the general evening rush, finding time to cook something both healthy and satisfying often feels out of reach. That’s where this tilapia curry comes to the rescue – it’s quick enough for weeknight cooking, but brings enough flavor to make dinner feel special. The best part? It’s budget-friendly and uses ingredients you can easily find at any grocery store.

What Kind of Tilapia Should I Use?

Fresh or frozen tilapia fillets both work great for this curry recipe, though fresh will give you slightly better texture. When shopping, look for fillets that are firm, have a mild smell, and display a pinkish-white color without any yellowing or dark spots. If you’re going with frozen tilapia, make sure to thaw it completely in the refrigerator overnight and pat it dry with paper towels before cooking. Farm-raised tilapia is the most common type you’ll find at the grocery store, and it’s perfectly fine to use – just try to choose fillets that are similarly sized so they cook evenly in your curry.

Options for Substitutions

This curry recipe is pretty adaptable – here are some helpful swaps if you need them:

• Tilapia fillets: Any mild white fish works great here – try cod, halibut, or swai. Just keep in mind that thicker fillets might need a few extra minutes to cook through.
• Light coconut milk: Full-fat coconut milk works too – it’ll just make a richer sauce. If you’re out of coconut milk completely, mix 1 cup of whole milk with 2 tablespoons of coconut oil as a backup option.
• Red curry paste: Green curry paste works just as well. If you’re out of curry paste, mix 1 tablespoon curry powder with 1 teaspoon each of minced garlic and ginger, plus a dash of chili sauce.
• Fish sauce: While fish sauce adds that authentic taste, you can use soy sauce in a pinch – just use half the amount and add a splash of lime juice.
• Jasmine rice: Any long-grain rice works fine here – basmati or even brown rice are good options. Just follow the cooking time on your rice’s package.
• Plain flour: Rice flour or cornstarch work well for coating the fish – use the same amount as regular flour.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking tilapia curry is overcooking the fish, which can turn it from tender and flaky to tough and rubbery in just a minute – the fillets are done when they easily flake with a fork, usually taking only 3-4 minutes per side. Another common mistake is adding the curry paste directly to the hot pan, which can cause it to burn and become bitter; instead, first bloom it in the coconut milk over medium heat to release its flavors properly. To keep your sauce from becoming too thin, avoid stirring the coconut milk too vigorously when it’s simmering, and remember to let it reduce slightly before adding the fish sauce and sugar. For the best texture, make sure to pat the tilapia fillets completely dry before dredging them in flour, as excess moisture will prevent that perfect golden crust from forming.

What to Serve With Tilapia Curry?

While this dish already comes with jasmine rice, there are several tasty sides that can make your meal even better! A simple cucumber salad with rice vinegar and sesame seeds adds a cool, crisp contrast to the warm curry sauce. I love serving some quick-pickled vegetables on the side – carrots and radishes work great – or you can steam some baby bok choy or snap peas to add more green to your plate. For extra crunch and flavor, try adding a bowl of roasted peanuts or cashews that people can sprinkle on top of their curry.

Storage Instructions

Keep Fresh: This tasty tilapia curry will stay good in an airtight container in the fridge for up to 3 days. The flavors actually get even better after a day as they have time to mingle! Store the curry and rice separately to keep the best texture.

Freeze: While you can freeze this curry, the fish might change texture a bit when thawed. If you want to freeze it anyway, store it in a freezer-safe container for up to 2 months. The curry sauce freezes really well, so you could also make extra sauce to freeze on its own!

Reheat: To warm up your curry, heat it gently in a pan over low heat until just hot, or microwave in 30-second intervals, stirring in between. Add a splash of coconut milk or water if the sauce seems too thick. Make fresh rice when you’re ready to serve for the best results.

Preparation Time	10-15 minutes
Cooking Time	20-30 minutes
Total Time	30-45 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 80-90 g
• Fat: 60-70 g
• Carbohydrates: 150-160 g

Ingredients

• Four 4-ounce tilapia fillets
• 2/3 cup plain flour
• 1/2 teaspoon black pepper
• 2 tablespoons cooking oil
• One 14-ounce can of light coconut milk
• 2 tablespoons red curry paste
• 1/4 cup water
• 1 tablespoon brown sugar
• 2 tablespoons fish sauce
• Jasmine rice (with cilantro and lime wedges for serving)

Step 1: Prepare the Fish Fillets

Start by patting each of the fish fillets dry with a paper towel, then cut them into quarters.

In a pie plate or shallow dish, stir together the flour and pepper.

Place a few pieces of fish into the flour mixture at a time, ensuring they are well-coated on all sides.

Shake off any excess flour from the fish pieces and set them aside on a plate.

Step 2: Sear the Fish

Heat vegetable oil in a large skillet over medium-high heat.

Once the oil is hot, place half of the fish pieces into the pan in a single layer.

Allow them to cook for 1-2 minutes per side until they are crisp and golden brown.

Remember, the fish does not need to be fully cooked at this stage since it will simmer later.

Remove the crisp fish from the pan and set aside.

Repeat this searing process with the remaining batch of fish pieces.

Step 3: Prepare the Coconut Curry Sauce

After removing the last of the fish, reduce the heat to medium.

Wipe out any excess oil from the pan, then pour in half a can of coconut milk.

Cook, stirring occasionally, until the coconut milk becomes hot and foamy.

Add the curry paste and stir for about 2 minutes, breaking up any large pieces using the back of a wooden spoon.

Step 4: Simmer the Curry with Fish

Add the remaining coconut milk, along with the water, sugar, and fish sauce to the pan.

Stir everything together for one minute.

Return the seared fish pieces to the pan, spooning the curry sauce over the top of them.

Reduce the heat to low and let the dish simmer for 10-12 minutes, or until the fish is fully cooked through.

Step 5: Garnish and Serve

Once the fish is cooked and the curry sauce is well combined, garnish the dish with fresh cilantro.

Serve the fish curry on a bed of jasmine rice, with lime wedges on the side for squeezing over the top for a burst of citrus flavor.