Monday, 6 February 2012

Baked Tilapia & Eggplant in Coconut Cream





My husband and I weighed a week ago and we found out that we are both overweight.  I am weighing almost 60 kg,  goodness :-(.  With my height of 5ft, it’s really an ugly sight.  Frederick is already at 70 kg.  So we promised to try our best to reduce weight by dieting.

How many times will I mention dieting in our food blog?  Many times I believe.  But seriously, we need a healthier food diet and workout regimen.  Diet it is and  from now on, we will only have fish every night.  We’ll try to cut on our rice intake too, so a half cup of rice per meal will do.


We are starting with this healthy fish recipe.  This may be a healthy recipe in terms of fat calories and fats, but the level of sodium in this dish is high.  Just a caution.

     BAKED TILAPIA & EGGPLANT IN COCONUT CREAM



Ingredients:

Tilapia, scaled and gutter – 1 whole, large size
Onions, sliced into rings – 2 medium
Ginger, minced – ½ inches
Garlic, minced – 3 cloves
Kara Coconut Cream – 50 ml
Salt – 1 ½ tsp
Ground black pepper - dash
Eggplant cut into wedges – 1 long
Grapeseed oil – 2 tsp


Cooking Procedure:

1.  Pan grill the eggplants for a minute on each side or until it changes in color.  Set aside
2.  Brush the bottom of a baking dish with a drizzle of oil.  Align the eggplants, a few slices of onions, and some garlic on the bottom of the baking dish, Drizzle with ¼ of the coconut cream then sprinkle with ½ tsp of salt and a dash of ground black pepper.
3.  Rub the tilapia with the remaining salt and ground black pepper. Stuff it with onions, ginger, and garlic and a tbsp of coconut cream.  Put the tilapia on top of the eggplant layer.
4.  Pour the remaining coconut cream on the tilapia.  Cover the baking dish with foil and bake it at 300 OC for 50-60 minutes.

If you do not have a baking dish, use foil and wrap it around the layers of tilapia and eggplants.  Just make sure that it’s sealed and without any perforation so that the sauces won’t leak.

Dish out and enjoy.


Makes 4 servings.  Below is the estimated nutritional values per serving based on the ingredients used: 

Calories          :  219.44 kcal
Total Fat             :  9.02 g
Cholesterol     :  81.85 mg
Saturated Fat      :  2.99 g
Protein            :   31.45 g
Trans Fat            :  0.0 g
Sodium           :  685.79 mg
Dietary Fiber       :  0.63 g
Carbohydrate  :  2.15 g
Sugar                  :  0.80 g



 © Fresha-licious (06February2012)


 

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