Citrus Coconut White Fish

12 30 420
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Citrus Coconut White Fish
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
1/2 medium Yellow onion (chopped)
2 clove(s) Garlic (minced)
1 tsp Cumin
1 dash Sea Salt
1/2 large Tomato (diced)
1/4 cup Orange juice (freshly squeezed)
1/4 cup Coconut milk, canned (full fat)
1/4 cup Cilantro (coriander)
341 gm Cod
4 cup Swiss chard
1/2 cup Jasmine rice, dry

Instructions


  1. In a pot just large enough to fit the fillets, heat the oil over medium heat. Add the onions and cook for three to five minutes or until the onions start to soften. Add the garlic, cumin, salt, and tomato and stir to combine. Cook for another minute.
  2. Add the orange juice and simmer for two to three minutes until the tomatoes begin to soften. Stir in the coconut milk and cilantro and bring the liquid to a simmer.
  3. Add the cod fillets to the pot and cover with the lid. Steam the cod for six to 10 minutes or until cooked through and flakey. The cooking time will depend on the thickness of the fillets.
  4. Heat a pan over medium heat, saute swiss chard until wilted and tender.
  5. Divide fish and swiss chard into equal servings. Top the fish with citrus coconut sauce and serve over rice. 

Nutrition Facts

Per Portion

Calories 420
Calories from fat 94
Calories from saturated fat 11.2
Total Fat 10.4 g
Saturated Fat 1.2 g
Trans Fat 1.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.5 g
Cholesterol 73 mg
Sodium 399 mg
Potassium 1422 mg
Total Carbohydrate 47 g
Dietary Fiber 3.4 g
Sugars 5.7 g
Protein 36 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.5
Meat 1.9
Vegetables 2.9

Energy sources


Pygal43%465.9203020155964177.174058186207922%354.6479218179257279.007943861577734%302.89386623631157153.1107813868987443%22%34%CarbohydratesFatProtein

Meal Type(s)

Main




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