Directions:
- In a small saucepan begin to cook the brown rice.
- Dice onions and chop broccoli, in a large pan or wok toss with 1 tsp of salt and a few sprays of PAM, and sautee about 5 minutes, remove from heat.
- Spray another pan with PAM, sprinkle tilapia with 1 tsp salt and 1 tsp curry powder, place in the pan and then pour the coconut milk over the tilapia. Add the rest of the curry powder and pineapple and stir gently. Cook on medium-high heat for 3 minutes, turn the tilapia over gently and cook an additional 3 minutes - or until the fish is fully cooked. Stir in the broccoli and onions and serve over rice .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 492.1 Kcal (2060 kJ) | ||
| Calories from fat | 197.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.94g | 34% | |
|---|---|---|---|
| Cholesterol | 45.35mg | 15% | |
| Sodium | 936.39mg | 39% | |
| Potassium | 1004.01mg | 21% | |
| Total Carbs | 55.3g | 18% | |
| Sugars | 21.18g | 85% | |
| Dietary Fiber | 7.42g | 30% | |
| Protein | 25.69g | 51% | |
| Vitamin C | 79.4mg | 132% | |
| Iron | 4.1mg | 23% | |
| Calcium | 89.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 117.42 Kcal (492 kJ) | ||
| Calories from fat | 47.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.23g | 34% | |
|---|---|---|---|
| Cholesterol | 10.82mg | 15% | |
| Sodium | 223.42mg | 39% | |
| Potassium | 239.56mg | 21% | |
| Total Carbs | 13.19g | 18% | |
| Sugars | 5.05g | 85% | |
| Dietary Fiber | 1.77g | 30% | |
| Protein | 6.13g | 51% | |
| Vitamin C | 19mg | 132% | |
| Iron | 1mg | 23% | |
| Calcium | 21.5mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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