Cazuela de Pescado al Coco Gratinada (Fish and Coconut Casserole al Gratin)

Gluten Free
Health score
34%
Cazuela de Pescado al Coco Gratinada (Fish and Coconut Casserole al Gratin)
45 min.
4
700kcal

Suggestions

Ingredients

  • 0.5 teaspoon achiote 
  • tablespoons butter 
  • 2.5 cups coconut milk 
  •  fish bouillon tablet 
  •  garlic clove chopped
  • 0.3 teaspoon ground cumin 
  • 0.3 cup heavy cream 
  •  juice of lime 
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • 0.3 cup parmesan cheese 
  • 0.3 cup bell pepper red finely chopped
  • servings salt and pepper 
  • fillet equal sizes of swordfish 
  •  tomatoes chopped

Equipment

  • sauce pan
  • oven
  • broiler

Directions

  1. Rub the fish with the lime juice. Set aside.In a large, oven proof saucepan over medium heat, warm the olive oil and butter.
  2. Add the onions, red pepper, garlic, tomato and sauté until tender and translucent, about 10 minutes, stirring occasionally.
  3. Add cumin, color, salt and pepper.
  4. Add the cream, fish bouillon, coconut milk and bring to a boil.
  5. Add the fish and cover. Reduce heat and simmer for 20 minutes.
  6. Sprinkle with parmesan cheese on top.
  7. Place under the broiler for about 5 minutes or until golden on top.
  8. Garnish with fresh parsley and serve hot.

Nutrition Facts

Calories700kcal
Protein22.2%
Fat72.58%
Carbs5.22%

Properties

Glycemic Index
76.5
Glycemic Load
4.86
Inflammation Score
-8
Nutrition Score
34.227826159933%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.24mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
0.16mg
Myricetin
0.06mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:699.73kcal
34.99%
Fat:57.75g
88.85%
Saturated Fat:38g
237.49%
Carbohydrates:9.35g
3.11%
Net Carbohydrates:8.32g
3.02%
Sugar:2.8g
3.12%
Cholesterol:148.43mg
49.48%
Sodium:502.53mg
21.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.76g
79.51%
Vitamin D:23.91µg
159.38%
Selenium:99.84µg
142.63%
Vitamin B3:14.48mg
72.4%
Phosphorus:642.44mg
64.24%
Manganese:1.2mg
59.92%
Vitamin B6:1.07mg
53.58%
Vitamin B12:3µg
50.08%
Potassium:1186.04mg
33.89%
Magnesium:126.4mg
31.6%
Iron:5.68mg
31.55%
Vitamin C:25.58mg
31.01%
Vitamin E:4.64mg
30.93%
Vitamin A:1297.12IU
25.94%
Copper:0.42mg
20.93%
Zinc:2.27mg
15.11%
Calcium:131.72mg
13.17%
Vitamin B1:0.2mg
13.06%
Vitamin B5:0.99mg
9.91%
Folate:39.39µg
9.85%
Vitamin B2:0.17mg
9.74%
Vitamin K:6.53µg
6.22%
Fiber:1.03g
4.11%