Bacalao con Salsa de Coco y Choclo (Cod Fish with Coconut-Corn Sauce)

Gluten Free
Health score
24%
Bacalao con Salsa de Coco y Choclo (Cod Fish with Coconut-Corn Sauce)
45 min.
4
651kcal

Suggestions

Ingredients

  • tablespoons butter 
  • cups coconut milk 
  • fillet cod 
  • servings cilantro leaves fresh
  • cup regular corn frozen thawed
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground thyme 
  • tablespoon olive oil 
  • cup onions sliced
  • 0.3 teaspoon pepper flakes red
  • 0.5 cup vegetable stock 

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. In a large saucepan over medium heat, heat the butter and oil.
  2. Add the red pepper flakes, onion and garlic and cook until soft.
  3. Add the corn and cook for 5 minutes.
  4. Add the stock and coconut milk. Bring to a boil.Reduce the heat and cook uncovered for 10 minutes.
  5. Place the mixture into a blender and blend until smooth.In a saute pan, heat some olive oil. When the oil is smoking hot, add the fish.
  6. Saute for 2 minutes and flip over. Return the mixture to the pan and heat over medium-low heat.
  7. Add the fish to the sauce and cook for about 8 minutes more, until the fish is cooked all the way through.
  8. Serve over white rice and garnish with fresh cilantro.

Nutrition Facts

Calories651kcal
Protein22.42%
Fat50.44%
Carbs27.14%

Properties

Glycemic Index
71.5
Glycemic Load
4.22
Inflammation Score
-8
Nutrition Score
27.348695734273%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.04mg
Quercetin
8.2mg

Nutrients percent of daily need

Calories:651.3kcal
32.56%
Fat:38.68g
59.5%
Saturated Fat:27.7g
173.14%
Carbohydrates:46.82g
15.61%
Net Carbohydrates:41.37g
15.04%
Sugar:1.98g
2.21%
Cholesterol:95.68mg
31.89%
Sodium:304.26mg
13.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.67g
77.34%
Selenium:58.15µg
83.08%
Manganese:1.25mg
62.57%
Phosphorus:615.47mg
61.55%
Potassium:1511.22mg
43.18%
Magnesium:165.17mg
41.29%
Vitamin B6:0.81mg
40.75%
Vitamin B3:7.1mg
35.48%
Iron:5.97mg
33.18%
Vitamin B12:1.56µg
26.08%
Folate:102.14µg
25.54%
Vitamin B1:0.35mg
23.24%
Vitamin C:18.25mg
22.12%
Fiber:5.45g
21.8%
Copper:0.41mg
20.43%
Zinc:2.67mg
17.82%
Vitamin B2:0.27mg
16.14%
Vitamin E:1.91mg
12.75%
Vitamin D:1.53µg
10.2%
Vitamin B5:0.99mg
9.88%
Vitamin A:452.23IU
9.04%
Calcium:73.78mg
7.38%
Vitamin K:5.8µg
5.52%