Coconut Curry Halibut

Gluten Free
Dairy Free
Low Fod Map
Health score
16%
Coconut Curry Halibut
45 min.
4
299kcal

Suggestions

Ingredients

  •  basil sprigs 
  • 0.3 teaspoon pepper black freshly ground
  • 1.5 tablespoons brown sugar 
  • tablespoon canola oil 
  • 24 ounce pacific halibut filets 
  • 0.1 teaspoon kosher salt 
  • 14 ounce coconut milk light canned
  • tablespoon juice of lime fresh
  • tablespoon lower-sodium soy sauce 
  •  mint sprigs 
  • tablespoons curry paste red
  • tablespoon rice vinegar 

Equipment

  • frying pan
  • sauce pan
  • whisk
  • measuring cup

Directions

  1. Combine first 5 ingredients in a medium saucepan over high heat, whisking until smooth. Bring to a boil; reduce heat, and simmer until reduced to 3/4 cup (about 25 minutes).
  2. Remove from heat. Stir in lime juice, mint, and basil; let stand 5 minutes. Strain into a measuring cup; discard solids. Keep sauce warm.
  3. Heat a large nonstick skillet over medium-high heat.
  4. Add oil; swirl to coat.
  5. Sprinkle fish evenly with pepper and salt.
  6. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.
  7. Serve fish with sauce.

Nutrition Facts

Calories299kcal
Protein45.69%
Fat41.35%
Carbs12.96%

Properties

Glycemic Index
50.5
Glycemic Load
0.02
Inflammation Score
-8
Nutrition Score
19.389565172403%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.41mg
Naringenin
0.01mg
Apigenin
0.04mg
Luteolin
0.09mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:298.98kcal
14.95%
Fat:12.95g
19.92%
Saturated Fat:7.6g
47.5%
Carbohydrates:9.13g
3.04%
Net Carbohydrates:8.71g
3.17%
Sugar:4.98g
5.54%
Cholesterol:83.35mg
27.78%
Sodium:416.84mg
18.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.18g
64.37%
Selenium:77.67µg
110.96%
Vitamin B3:11.15mg
55.73%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.94mg
47.18%
Phosphorus:409.85mg
40.98%
Vitamin B12:1.87µg
31.18%
Vitamin A:1345.46IU
26.91%
Potassium:771.28mg
22.04%
Vitamin E:1.68mg
11.19%
Magnesium:43.63mg
10.91%
Vitamin B5:0.61mg
6.12%
Folate:23.67µg
5.92%
Vitamin B1:0.09mg
5.9%
Zinc:0.66mg
4.41%
Vitamin K:3.97µg
3.78%
Vitamin B2:0.06mg
3.74%
Manganese:0.07mg
3.49%
Iron:0.62mg
3.43%
Calcium:31.06mg
3.11%
Copper:0.05mg
2.49%
Vitamin C:2.05mg
2.48%
Fiber:0.42g
1.67%
Source:My Recipes