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.

Cook Time:
30 mins
Total Time:
30 mins
4 servings


  • 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

  • 1 ¼ pounds mahi-mahi, red snapper or grouper (see Tips), skinned and cut into 4 portions

  • 2 tablespoons finely chopped shallot

  • 1 cup light coconut milk

  • ¼ cup unsweetened coconut chips (see Tips), toasted

  • Lime wedges for serving


  1. 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.

  2. 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.

  3. 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.

  4. 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

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 (per serving)

270 Calories
15g Fat
7g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 3 Tbsp. sauce
Calories 270
% Daily Value *
Total Carbohydrate 7g 2%
Dietary Fiber 1g 5%
Total Sugars 1g
Protein 28g 56%
Total Fat 15g 19%
Saturated Fat 7g 33%
Cholesterol 104mg 35%
Vitamin A 381IU 8%
Vitamin C 8mg 9%
Folate 11mcg 3%
Sodium 351mg 15%
Calcium 39mg 3%
Iron 2mg 12%
Magnesium 47mg 11%
Potassium 643mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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