Fish with Coconut-Shallot Sauce
This easy fish recipe with a flavorful garlic, thyme and coconut sauce is perfect for a healthy weeknight dinner. Serve with brown rice, to soak up the creamy sauce, and a green salad with vinaigrette.
Source: EatingWell Magazine, January/February 2015
Gallery
Recipe Summary
Nutrition Profile:
Ingredients
Directions
Tips
For the most up-to-date information about choosing sustainable seafood, go to seafoodwatch.org.
Look for thin flakes of dried unsweetened coconut called coconut chips in the produce section or near other coconut in large supermarkets and natural-foods stores. To toast: Place coconut chips or flakes in a small dry skillet over medium-low heat and cook, stirring constantly, until light brown in spots, 4 to 8 minutes.
Nutrition Facts
Serving Size: 4 oz. fish & 3 Tbsp. sauce
Per Serving:
270 calories; protein 28g 56% DV; carbohydrates 6.8g 2% DV; exchange other carbs 0.5; dietary fiber 1.3g 5% DV; sugars 0.7g; fat 14.6g 22% DV; saturated fat 6.5g 33% DV; cholesterol 103.5mg 35% DV; vitamin a iu 381.4IU 8% DV; vitamin c 7.9mg 13% DV; folate 10.8mcg 3% DV; calcium 38.5mg 4% DV; iron 2.1mg 12% DV; magnesium 47.4mg 17% DV; potassium 642.7mg 18% DV; sodium 351.2mg 14% DV; thiaminmg 4% DV.
Exchanges:
4 lean meat, 2 1/2 fat
