Coconut-Chile Snapper with a Caribbean Bean Puree

Gluten Free
Dairy Free
Health score
47%
Coconut-Chile Snapper with a Caribbean Bean Puree
45 min.
4
329kcal

Suggestions

Ingredients

  • 0.8 cup banana thinly sliced ( 1 banana)
  • cup black beans canned rinsed drained
  • teaspoons canola oil 
  • cup carrots shredded ( 1 carrot)
  • teaspoons chili powder 
  •  garlic clove minced
  • 1.5 teaspoons ground cumin 
  •  jalapeños minced
  • cup coconut milk light
  • tablespoon juice of lime fresh
  • 24 ounce snapper fillets red
  • 0.3 teaspoon salt 
  • 0.3 cup shallots minced
  • 0.5 cup vegetable broth organic divided (such as Swanson Certified )

Equipment

  • food processor
  • frying pan

Directions

  1. To prepare puree, heat oil in a large nonstick skillet over medium heat.
  2. Add shallots and garlic; cook 2 minutes or until tender, stirring occasionally.
  3. Add banana; cook 2 minutes, stirring occasionally. Stir in beans, 1/4 cup broth, juice, cumin, and 1/4 teaspoon salt; cover and simmer 5 minutes or until all liquid is absorbed.
  4. Place banana mixture and remaining 1/4 cup broth in a food processor; process until smooth.
  5. To prepare snapper, combine carrot, milk, chili powder, 1/4 teaspoon salt, and jalapeos in a large nonstick skillet over medium-high heat; bring to a simmer.
  6. Add fish to pan; cover and simmer 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  7. Wine note: This snapper dish calls for a lively, high-acid white wine, able to cut through the creamy coconut milk. (Avoid high alcohol, which can emphasize the jalapeo's heat.) An unoaked chardonnay, like Santa Julia Organica Chardonnay 2006 ($9), fills the bill, bringing its own tropical flavors of pineapple, papaya, banana, and citrus to the mix. --Jeffery Lindenmuth

Nutrition Facts

Calories329kcal
Protein48.32%
Fat23.12%
Carbs28.56%

Properties

Glycemic Index
60.9
Glycemic Load
5.07
Inflammation Score
-10
Nutrition Score
31.005217842434%

Flavonoids

Catechin
1.72mg
Epicatechin
0.01mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:328.56kcal
16.43%
Fat:8.26g
12.71%
Saturated Fat:4.08g
25.51%
Carbohydrates:22.97g
7.66%
Net Carbohydrates:17.25g
6.27%
Sugar:6.81g
7.57%
Cholesterol:62.94mg
20.98%
Sodium:620.7mg
26.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.85g
77.7%
Vitamin A:5992.53IU
119.85%
Vitamin D:17.35µg
115.67%
Selenium:66.41µg
94.87%
Vitamin B12:5.1µg
85.05%
Vitamin B6:0.97mg
48.33%
Phosphorus:419.73mg
41.97%
Potassium:1151.92mg
32.91%
Vitamin C:19.13mg
23.18%
Fiber:5.72g
22.88%
Magnesium:89.8mg
22.45%
Vitamin E:2.89mg
19.29%
Manganese:0.35mg
17.48%
Vitamin B5:1.62mg
16.19%
Folate:54.11µg
13.53%
Vitamin B1:0.19mg
12.64%
Iron:2.18mg
12.09%
Copper:0.2mg
10.13%
Calcium:100.01mg
10%
Vitamin K:8.51µg
8.1%
Vitamin B3:1.53mg
7.66%
Zinc:1.12mg
7.49%
Vitamin B2:0.12mg
6.88%
Source:My Recipes