Halibut Parchment Packets with Coconut-Almond Rice

Gluten Free
Dairy Free
Health score
58%
Halibut Parchment Packets with Coconut-Almond Rice
45 min.
4
442kcal

Suggestions


Indulge in a delightful fusion of flavors with our Halibut Parchment Packets paired with Coconut-Almond Rice, a dish that promises to tantalize your taste buds while keeping your health in check. Perfectly gluten-free and dairy-free, this recipe caters to dietary preferences without compromising on taste. The tender halibut fillets are gently steamed within parchment, allowing the natural flavors to meld beautifully with vibrant vegetables like asparagus and sugar snap peas, creating a dish that's as nutritious as it is visually appealing.

Complemented by a luscious coconut-almond rice, infused with the nutty aroma of slivered almonds and the tropical essence of coconut, this meal elevates any lunch or dinner into a culinary experience. Not only is it easy to prepare in just 45 minutes, but its eye-catching presentation makes it a fantastic choice for entertaining guests or simply treating yourself to something special at home. Add a squeeze of fresh lime over the top to brighten the flavors, and enjoy an explosion of taste that will transport you to a sunny beachside paradise.

Whether you're a seasoned cook or an adventurous beginner, this recipe offers a wonderful opportunity to explore new flavors while maintaining a balanced diet. Dive into this seafood feast and experience the perfect balance of health and indulgence!

Ingredients

  • 0.8 pound asparagus ends trimmed cut into 2-in. pieces on the diagonal
  • 0.5 cup rice 
  • 0.8 cup coconut milk canned
  • 0.3 cup cilantro leaves 
  • 24 oz pacific halibut filets 
  • 0.8 teaspoon kosher salt divided
  • servings lime wedges 
  • 0.3 teaspoon pepper 
  • 0.8 teaspoon curry paste red
  • tablespoons slivered almonds 
  • 0.3 pound sugar snap peas 
  • tablespoons coconut or unsweetened flaked

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • knife
  • whisk
  • microwave

Directions

  1. Preheat oven to 40
  2. In a small bowl, whisk curry paste, gradually adding coconut milk.
  3. Transfer 1/2 cup sauce to another bowl; set bowls aside.
  4. Toast almonds in a small saucepan over medium heat until golden, 3 minutes. Stir in rice, reserved 1/2 cup sauce, 1/2 cup water, the coconut, and 1/2 tsp. salt. Bring to a boil, then reduce heat and simmer, covered, until rice is tender, 16 to 18 minutes.
  5. Season halibut with remaining 1/4 tsp. salt and the pepper while rice cooks.
  6. Cut 4 pieces of parchment, each 12 by 14 in. Set a fillet in center of each, then mound asparagus and peas on top (some may roll off). For each packet, bring 2 opposite sides of parchment up over ingredients and fold several times to seal. Bring other sides up and fold to seal.
  7. Place packets, folded sides up, on a rimmed baking sheet.
  8. Bake until fish is just opaque (poke with a sharp knife to check), 10 to 15 minutes.
  9. Microwave remaining 1/4 cup sauce to warm. Divide rice among 4 plates and top each with fish and vegetables from a packet, discarding extra liquid.
  10. Drizzle sauce over dishes and sprinkle with cilantro.
  11. Serve with lime wedges.
  12. *Find in grocery stores' Asian-foods aisle.

Nutrition Facts

Calories442kcal
Protein34.7%
Fat39.21%
Carbs26.09%

Properties

Glycemic Index
62.3
Glycemic Load
11.72
Inflammation Score
-9
Nutrition Score
33.687826073688%

Flavonoids

Cyanidin
0.18mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Hesperetin
0.43mg
Naringenin
0.07mg
Isorhamnetin
5.05mg
Kaempferol
1.21mg
Quercetin
12.45mg

Nutrients percent of daily need

Calories:441.71kcal
22.09%
Fat:19.53g
30.04%
Saturated Fat:12.54g
78.38%
Carbohydrates:29.23g
9.74%
Net Carbohydrates:23.75g
8.64%
Sugar:4.96g
5.51%
Cholesterol:83.35mg
27.78%
Sodium:564.42mg
24.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.89g
77.77%
Selenium:87.02µg
124.32%
Vitamin B3:13.1mg
65.48%
Manganese:1.18mg
59.09%
Phosphorus:576.93mg
57.69%
Vitamin B6:1.13mg
56.57%
Vitamin D:7.99µg
53.3%
Vitamin K:45.86µg
43.67%
Potassium:1196.68mg
34.19%
Vitamin B12:1.87µg
31.18%
Vitamin C:23.73mg
28.76%
Vitamin E:4.17mg
27.78%
Magnesium:104.43mg
26.11%
Vitamin A:1281.49IU
25.63%
Copper:0.5mg
25.24%
Iron:4.07mg
22.62%
Folate:89.95µg
22.49%
Fiber:5.48g
21.94%
Vitamin B1:0.3mg
19.72%
Vitamin B2:0.3mg
17.43%
Vitamin B5:1.42mg
14.21%
Zinc:2.02mg
13.47%
Calcium:82.47mg
8.25%
Source:My Recipes