Fish with Coconut-Shallot Sauce

Rating: 2.86 stars
7 Ratings
  • 5 star values: 2
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 3

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.

Kathy Gunst
Source: EatingWell Magazine, January/February 2015

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Recipe Summary

total:
30 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Dairy-Free
Gluten-Free
Low Sodium
Healthy Aging
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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  • Mash garlic and 1/2 teaspoon salt on a cutting board with a fork to make a thick paste. Combine with 1 tablespoon oil, thyme and 1/4 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 3/4 cup, about 6 minutes. Season with the remaining 1/4 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.

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; carbohydrates 6.8g; dietary fiber 1.3g; sugars 0.7g; fat 14.6g; saturated fat 6.5g; cholesterol 103.5mg; vitamin a iu 381.4IU; vitamin c 7.9mg; folate 10.8mcg; calcium 38.5mg; iron 2.1mg; magnesium 47.4mg; potassium 642.7mg; sodium 351.2mg.
Exchanges:

4 lean meat, 2 1/2 fat
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Reviews (7)

Read More Reviews
7 Ratings
  • 5 star values: 2
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 3
Reviews:
Most Helpful Most Positive Least Positive Newest
Jackstng
Rating: 5 stars
07/06/2018
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 Read More
Cynthia Ann Briggs-Paulson
Rating: 1 stars
07/10/2017
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. Read More
mludowise@gmail.com
Rating: 1 stars
10/14/2017
This dish tasted very fishy and didn't pick up any of the coconut flavor. Wouldn't make it again. Read More
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Lauren Paolini
Rating: 4 stars
06/08/2019
This was great! I used some turbot I had instead of mahi. Based on the reviews I left out the thyme and added some mango to make it more Caribbean then used the extra coconut milk to make coconut rice as a side. The recipe seemed as though it would be very garlic-forward but the amount was perfect and reminded me of Cuban fish with garlic. I grated the garlic to ensure even coverage without any big chunks. Read More
EatingWell2016
Rating: 3 stars
11/06/2016
Just ok but it was quick to make! Read More
EatingWell User
Rating: 5 stars
01/31/2015
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 Read More
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