Nutrition info per serving (4 ounces fish, ½ cup rice)
- Calories: 304
- Cholesterol: 68 mg
- Sugar: 0 g
- Total fat: 9 g
- Sodium: 180 mg
- Protein: 34 g
- Saturated fat: 4 g
- Potassium: 868 mg
- Monounsaturated Fat: 3 g
- Total carbohydrate: 30 g
- Polyunsaturated Fat: 1.5 g
- Dietary Fiber: 3 g
Wild Halibut with Coconut Curry Sauce
By December 6, 2012Published:
- Yield: 4 Servings
- Prep: 27 mins
- Cook: 20 mins
- Ready In: 47 mins
Adapted from www.foodnetwork.com, 2006. Stephanie Vella, RD Registered Dietitian, Sola Life & Fitness, 2012. *Can substitute pre chopped frozen red or white onions. For quicker cooking rice, try brown parboiled rice. Can substitute wild caught hake, haddock, cod or perch if halibut is unavailable.
- 2 teaspoons Olive Oil or Coconut Coli
- 4 3/4 cup Shallots Finely Chopped
- 3 teaspoons Curry Powder
- 2 cups Chicken Broth Low-Sodium
- 1/2 cup Coconut Milk Unsweetened
- 4 4 ounce Pieces Wild Caught Halibut Fillets Skin Removed
- 6 cups Raw Baby Spinach Washed
- 1/2 cup Cilantro or Parsley Leaves Coarsely chopped
- 2 Green Onions or Scallions Green part, thinly sliced
- 2 tablespoons Lime Juice
- 1 pinch Black Pepper Freshly Ground
- 2 cups Brown Rice Cooked
- In a large saute pan, heat the oil over medium heat.
- Add the shallots and cook, stirring occasionally, until beginning to brown, about 3 to 5 minutes.
- Add the chicken broth, coconut milk and curry powder, simmer about 5 minutes.
- Rinse fish under cold water, pat dry with paper towels. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.
- Steam or microwave 5 cups of washed baby spinach for 2 minutes
- Arrange a pile of steamed spinach in the bottom of 4 soup bowls. Top with the fish fillets. Stir the cilantro, scallions, and lime juice into the sauce and season, to taste, with pepper. Ladle the sauce over the fish and serve with rice.
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