Indian Curry Fish

I was looking for a Tilapia recipe for next week and came across this which should jazz my Tilapia up! From the www.diabeticlivingonline.com web site.

With simple switches of ingredients, fish goes on a culinary tour of the world. Take your pick of an East Indian curry, a New Orleans po' boy, or an Asian-inspired noodle bowl.
SERVINGS: 4 servings (1 fillet, 1/2 c. vegetables, 1/3 c. lentils per serving)
CARB GRAMS PER SERVING: 22

4     5-ounce fresh or frozen skinless tilapia fillets, about 1/2 inch thick
1/4     teaspoon salt
1/4     teaspoon ground black pepper
1     tablespoon olive oil
2     cups fresh pea pods
2     cups halved cherry tomatoes
1     tablespoon snipped fresh cilantro
1     teaspoon curry powder
1/2     teaspoon garam masala
1-1/3     cups hot cooked lentils
     Fresh cilantro leaves (optional)

1. Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper.

2. Place fish in a single layer in prepared baking pan. Tuck under any thin edges. Bake, uncovered, for 4 to 8 minutes or until fish flakes easily when tested with a fork.

3. Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add pea pods and tomatoes; reduce heat to medium. Cook and stir for 2 to 4 minutes or until vegetables are tender.

4. To serve, stir half of the snipped cilantro, half of the curry powder, and half of the garam masala into the vegetable mixture. Stir the remaining snipped cilantro, the remaining curry powder, and the remaining garam masala into the cooked lentils. Divide lentil mixture and vegetable mixture among four dinner plates; top with fish. If desired, sprinkle with cilantro leaves. Makes 4 servings (1 fish fillet, 1/2 cup cooked vegetables and 1/3 cup cooked lentils per serving)

Po' Boy Variation: Prepare as above, except substitute 1 cup sliced onion and 3 cups fresh baby spinach leaves for the pea pods and tomatoes; cook onion about 10 minutes, adding spinach for the last 2 minutes of cooking. Substitute 1-1/2 teaspoons Cajun seasoning for the cilantro, curry powder, and garam masala. Substitute 4 whole grain hot dog buns, split and toasted, for the lentils. Serve the fish on the rolls topped with the onion mixture. Omit cilantro leaves. If desired, serve with lemon wedges.
PER SERVING: 322 cal., 8 g total fat (2 g sat. fat), 71 mg chol., 624 mg sodium, 28 g carb., 3 g fiber, 34 g protein.
Daily Values: 58 percent vitamin A, 25 percent vitamin C, 6 percent calcium, 13 percent iron.
Exchanges: 1 vegetable, 1.5 starch, 4 lean meat.
Carb Choices: 2.

Noodle Bowl Variation: Prepare as above, except substitute 4 cups broccoli florets and 1 carrot, thinly bias sliced, for the pea pods and tomatoes; cook broccoli and carrot for 8 to 10 minutes or until crisp-tender. Substitute 2 teaspoons toasted sesame oil and 1/2 teaspoon crushed red pepper for the cilantro, curry powder, and garam masala. Substitute 1-1/3 cups hot cooked soba noodles for the lentils. Sprinkle with 2 teaspoons toasted sesame seeds. Omit cilantro leaves.
PER SERVING: 294 cal., 9 g total fat (2 g sat. fat), 71 mg chol., 298 mg sodium, 22 g carb., 3 g fiber, 35 g protein.
Exchanges: 1 vegetable, 1.5 starch, 4 lean meat, .5 fat.
Carb choices: 1.5

http://www.diabeticlivingonline.com/recipe/seafood/indian-curry-fish/