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Fish with Coconut-Shallot Sauce
Fish with Coconut-Shallot Sauce
5 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 5
July 06, 2018
By: jackstng
I found the sauce to be delicious, a lot of raves. When I saw the low star reviews, I made sure to read all the comments and adjusted my recipe. One person mentioned pineapple so I added that to my sauce and it was really tasty. I didn't mind the thyme on the fish at all but it was heavy on the garlic and next time I'd dial that down. We used the frozen Mahi Mahi from Costco and they come in perfect cutlet sizes
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
