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Fish with Coconut-Shallot Sauce
Fish with Coconut-Shallot Sauce
4 Reviews
From: EatingWell Magazine, January/February 2015
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.
- By: Kathy Gunst EatingWell Recipe Contributor
Ingredients 4 servings
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 3 large cloves garlic, chopped
- ¾ teaspoon kosher salt, divided
- 2 tablespoons extra-virgin olive oil, divided
- 2 tablespoons chopped fresh thyme or 2 teaspoons dried
- ¼ teaspoon ground pepper, plus more to taste
- 1¼ pounds mahi-mahi, red snapper or grouper (see Tips), skinned and cut into 4 portions
- 2 tablespoons finely chopped shallot
- 1 cup ’lite’ coconut milk
- ¼ cup unsweetened coconut chips (see Tips), toasted
- Lime wedges for serving
Preparation
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Active
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Ready In
- Position rack in upper third of oven; preheat broiler to high. Line a baking sheet or broiler pan with foil and coat with cooking spray.
- Mash garlic and ½ teaspoon salt on a cutting board with a fork to make a thick paste. Combine with 1 tablespoon oil, thyme and ¼ teaspoon pepper. Place the fish on the prepared pan and spread the paste on top of it.
- Heat the remaining 1 tablespoon oil in a medium skillet over medium heat. Add shallot and cook, stirring, for 30 seconds. Add coconut milk, increase heat to medium-high and bring to a simmer. Reduce heat to medium-low and simmer until reduced to ¾ cup, about 6 minutes. Season with the remaining ¼ teaspoon salt and pepper to taste.
- Meanwhile, broil the fish until just cooked through, 6 to 8 minutes. Spoon the sauce on top, sprinkle with coconut and serve with lime.
- 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.
- Serving size: 4 oz. fish & 3 Tbsp. sauce
- Per serving: 270 calories; 15 g fat(7 g sat); 1 g fiber; 7 g carbohydrates; 28 g protein; 11 mcg folate; 103 mg cholesterol; 1 g sugars; 0 g added sugars; 381 IU vitamin A; 8 mg vitamin C; 39 mg calcium; 2 mg iron; 351 mg sodium; 643 mg potassium
- Carbohydrate Servings: ½
- Exchanges: 4 lean meat, 2½ fat
Reviews 4
October 14, 2017
By: mludowise
This dish tasted very fishy and didn't pick up any of the coconut flavor. Wouldn't make it again.
July 10, 2017
By: Cynthia Ann Briggs-Paulson
The thyme made this dish seem odd...like it almost didn't belong. This dish I would try again however wouldn't add the thyme...I would add mango and pineapple for different twist.
Again...I can't get the thyme out of my tastebuds...like eating a dirty piece of fish.
November 06, 2016
By: EatingWell2016
Just ok, but it was quick to make!
January 31, 2015
By: EatingWell User
Easy dish yet delicious
I was looking for a different fish recipe and came across this. We love coconut and it's health benefits. This was an easy recipe that was so flavorful and a complete hit in my family. I served it over wild rice, which soaked up the yummy sauce! I recommend using a garlic press rather than trying to cut it with a fork. My mahi-mahi had skin, but it was easy to remove after cooking the fish. I am adding this to my favorite recipe folder!
Pros: awesome flavors, different, healthy, yummy
Cons: none
