Bass with Herbed Rice and Coconut-Vegetable Chowder

Dairy Free
Very Healthy
Health score
76%
Bass with Herbed Rice and Coconut-Vegetable Chowder
165 min.
6
1273kcal

Suggestions


Indulge in a culinary adventure with this vibrant dish featuring bass paired with herbed rice and a creamy coconut-vegetable chowder. This delightful meal not only celebrates the fresh flavors of the sea but also harmonizes beautifully with the wholesome goodness of seasonal vegetables. Each bite offers a balanced medley of taste and texture, perfectly complementing the flaky fish.

The dish is not just about flavor; it's also a feast for the eyes. The vivid colors of baby Yukon Gold potatoes, red bell peppers, and crisp sugar snap peas bring a lively pop to your plate, while the aromatic coconut broth warms the spirit. As you savor the delicate taste of coconut infused with fresh basil and a hint of jalapeño, you'll find yourself transported to a tropical paradise.

Ideal for lunch or dinner gatherings, this recipe serves six, making it perfect for sharing with family and friends. Plus, as a dairy-free option, it's an excellent choice for those with dietary restrictions or anyone looking to enjoy a lighter, healthier meal. With a health score of 76, this recipe is not just a delicious indulgence but also a nutritious one!

So, roll up your sleeves and embark on this cooking journey that will leave your taste buds dancing and your guests asking for seconds.

Ingredients

  • cup all purpose flour 
  • ounces baby dutch potatoes yellow scrubbed halved lengthwise
  • sprigs basil and/or arugula fresh (for garnish)
  • large carrots peeled cut into matchstick-size strips
  • 15.2 ounce carrot juice fresh
  • servings brown sugar dark packed
  • large eggs 
  • tablespoons fish sauce 
  • large basil leaves fresh
  • tablespoon ginger fresh minced peeled
  •  garlic clove crushed
  • tablespoon jalapeño chile with seeds chopped
  •  kaffir lime leaves 
  • servings lime wedges 
  • 0.8 cup onion chopped
  • 0.3 cup coconut sugar finely chopped
  • cups panko bread crumbs (Japanese breadcrumbs)
  •  bell pepper red cut into 1/2-inch cubes
  • cups stringless sugar snap peas cut into 1/2-inch pieces
  • 2.5 cups cubes redskinned sweet potato peeled (yam; from 1 pound)
  • cups coconut milk unsweetened canned
  • cups vegetable broth 
  • servings vegetable oil for frying
  • 0.5 cup water 
  • 24  

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • sieve
  • skimmer

Directions

  1. Heat oil in heavy large potover medium heat.
  2. Add next 6 ingredients.Cover and cook until onion is soft, stirringoccasionally, about 4 minutes.
  3. Add coconutmilk and next 4 ingredients and bring to boil.Reduce heat to low and simmer uncovered1 hour. Strain into large saucepan, pressingon solids in strainer. If necessary, simmerbroth until reduced to 4 cups.
  4. Meanwhile, cook yam cubes in largesaucepan of boiling salted water until justtender, 6 to 8 minutes. Using skimmer,transfer yam to bowl.
  5. Add Yukon Goldpotatoes to same saucepan and cook untiljust tender, about 10 minutes.
  6. Drain; addto bowl with yam. DO AHEAD: Broth andpotatoes can be made 1 day ahead. Cool,cover separately, and chill.
  7. Bring coconut-carrot broth to simmerover medium heat.
  8. Add all cooked potatoes,sugar snap peas, red bell pepper, andcarrot. Simmer until all vegetables aretender, 5 to 6 minutes.
  9. Place flour in shallow bowl.
  10. Combine 1/2 cup water and egg in anothershallow bowl; whisk to blend.
  11. Place pankoin third shallow bowl.
  12. Sprinkle fish pieceswith salt and pepper. Coat in flour, thenegg mixture, then panko.
  13. Pour enough oil into large nonstickskillet to coat bottom.
  14. Heat oil over medium-highheat.
  15. Add fish to skillet. Cook untilgolden and crisp and just opaque in center,about 3 minutes per side.

Nutrition Facts

Calories1273kcal
Protein44.06%
Fat30.47%
Carbs25.47%

Properties

Glycemic Index
127.26
Glycemic Load
29.82
Inflammation Score
-10
Nutrition Score
64.390869472338%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
1mg
Kaempferol
0.51mg
Myricetin
0.04mg
Quercetin
4.57mg

Nutrients percent of daily need

Calories:1273.18kcal
63.66%
Fat:42.84g
65.9%
Saturated Fat:28.35g
177.18%
Carbohydrates:80.56g
26.85%
Net Carbohydrates:71.2g
25.89%
Sugar:23.61g
26.23%
Cholesterol:364.2mg
121.4%
Sodium:1530.52mg
66.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:139.37g
278.74%
Vitamin A:25302.42IU
506.05%
Selenium:334.12µg
477.32%
Vitamin B3:49.5mg
247.51%
Vitamin B6:4.41mg
220.32%
Vitamin D:32.13µg
214.18%
Phosphorus:1912.59mg
191.26%
Vitamin B12:7.65µg
127.55%
Potassium:4135.11mg
118.15%
Manganese:1.98mg
99.23%
Vitamin C:69.94mg
84.78%
Magnesium:274.79mg
68.7%
Vitamin B1:0.96mg
63.67%
Folate:213.3µg
53.32%
Vitamin E:6.28mg
41.85%
Vitamin B5:4.01mg
40.08%
Iron:7.1mg
39.43%
Copper:0.78mg
39.18%
Fiber:9.36g
37.43%
Vitamin B2:0.57mg
33.8%
Vitamin K:33.11µg
31.53%
Zinc:4.45mg
29.66%
Calcium:183.31mg
18.33%
Source:Epicurious