Cartagena Coconut Fish Fillets

Gluten Free
Dairy Free
Health score
12%
Cartagena Coconut Fish Fillets
30 min.
8
292kcal

Suggestions

Ingredients

  • 13 oz coconut milk canned
  • 0.5 cup baker's angel flake coconut toasted
  • cloves garlic minced
  •  bell pepper green chopped
  • lb pacific halibut filets 
  • 0.5 cup 1/2 cup kraft zesty italian dressing italian divided kraft
  •  onion chopped
  • 0.5 tsp thyme leaves dried
  • Tbsp tomato paste 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1/4 cup dressing in large skillet on medium-high heat.
  2. Add peppers, onions, garlic, tomato paste and thyme; mix well. Cook 5 min., stirring frequently. Stir in coconut milk; bring to a boil.
  3. Pour into bowl; set aside.
  4. Add remaining dressing to same skillet; cook on medium-high heat 1 min. or until heated through, stirring occasionally.
  5. Add fish; cook 5 min. Turn fish over; top with reserved sauce. Simmer 2 to 3 min. or until fish flakes easily with fork.
  6. Sprinkle evenly with coconut just before serving.

Nutrition Facts

Calories292kcal
Protein30.96%
Fat57.54%
Carbs11.5%

Properties

Glycemic Index
25.88
Glycemic Load
0.67
Inflammation Score
-5
Nutrition Score
18.024347999822%

Flavonoids

Luteolin
0.73mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:292.38kcal
14.62%
Fat:19.06g
29.33%
Saturated Fat:13.54g
84.65%
Carbohydrates:8.58g
2.86%
Net Carbohydrates:6.02g
2.19%
Sugar:4.95g
5.5%
Cholesterol:55.57mg
18.52%
Sodium:264.56mg
11.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.08g
46.15%
Selenium:56.23µg
80.33%
Vitamin B3:8mg
40%
Vitamin B6:0.73mg
36.49%
Vitamin D:5.33µg
35.53%
Phosphorus:338.32mg
33.83%
Manganese:0.65mg
32.31%
Potassium:745.6mg
21.3%
Vitamin B12:1.25µg
20.79%
Vitamin C:15.6mg
18.9%
Magnesium:53.45mg
13.36%
Copper:0.23mg
11.3%
Fiber:2.55g
10.21%
Vitamin K:9.91µg
9.44%
Vitamin E:1.34mg
8.91%
Iron:1.37mg
7.62%
Folate:26.08µg
6.52%
Vitamin B1:0.09mg
6.24%
Zinc:0.91mg
6.08%
Vitamin B5:0.56mg
5.58%
Vitamin A:200.02IU
4%
Vitamin B2:0.05mg
3.2%
Calcium:26.25mg
2.62%