Orange Roughy on Rice with Thai-Spiced Coconut Sauce

Dairy Free
Health score
13%
Orange Roughy on Rice with Thai-Spiced Coconut Sauce
45 min.
4
636kcal

Suggestions

Ingredients

  • teaspoon brown sugar 
  • 0.3 cup chicken broth low-sodium homemade canned
  • tablespoons cooking oil 
  • 0.3 cup flour 
  • 0.3 teaspoon fresh-ground pepper black
  • cup jasmine long-grain
  •  lime wedges for serving
  • 1.5 pounds orange-roughy fillets 
  • 0.8 teaspoon salt 
  • tablespoon soya sauce (see Notes)
  • teaspoons thai curry paste yellow (see Notes)
  • pinch turmeric 
  • 1.7 cups coconut milk unsweetened canned
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Rinse the rice until the water runs clear.
  2. Put the rice in a small saucepan with the water. Bring to a boil, reduce the heat to low, and cook, covered, for 15 minutes.
  3. Remove the pan from the heat and let sit, without removing the lid, for 10 minutes.
  4. In a medium saucepan, heat the thick coconut milk from the top of the can over moderate heat.
  5. Add the curry paste and cook, stirring, for 3 minutes.
  6. Whisk in the remaining coconut milk, the broth, fish sauce, brown sugar, turmeric, and 1/4 teaspoon of the salt and bring to a simmer. Cook, stirring frequently, until slightly thickened, about 7 minutes.
  7. In a shallow bowl, combine the flour, the remaining 1/2 teaspoon salt, and the pepper. Coat the fish with the flour mixture and shake off any excess. In a large nonstick frying pan, heat the oil over moderately high heat.
  8. Put the fish in the pan, skinned-side down, and cook until golden, about 3 minutes. Turn and continue cooking until just done, about 2 minutes longer for 1-inch-thick fillets. Mound the rice on plates and top with the fish and the sauce.
  9. Sprinkle with the cilantro, if using, and serve with the lime wedges.
  10. Wine Recommendation: The perfumed heat of this dish with its full-bodied coconut sauce makes a cold beer a great companion. If you prefer wine, experiment with a moderately priced sparkling one from California.
  11. Notes: Thai curry paste and Asian fish sauce are available at Asian markets and many supermarkets

Nutrition Facts

Calories636kcal
Protein21.84%
Fat45.78%
Carbs32.38%

Properties

Glycemic Index
51.3
Glycemic Load
27.03
Inflammation Score
-7
Nutrition Score
21.183478251747%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:635.6kcal
31.78%
Fat:32.72g
50.33%
Saturated Fat:21.86g
136.6%
Carbohydrates:52.07g
17.36%
Net Carbohydrates:48.42g
17.61%
Sugar:5.06g
5.62%
Cholesterol:102.06mg
34.02%
Sodium:940.27mg
40.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.11g
70.22%
Selenium:129.79µg
185.41%
Manganese:1.59mg
79.46%
Phosphorus:353.39mg
35.34%
Copper:0.55mg
27.37%
Vitamin B3:4.98mg
24.88%
Iron:4.37mg
24.29%
Vitamin E:3.51mg
23.42%
Magnesium:89.6mg
22.4%
Folate:82µg
20.5%
Potassium:660.55mg
18.87%
Fiber:3.65g
14.58%
Vitamin B1:0.18mg
11.9%
Vitamin B6:0.23mg
11.47%
Vitamin B12:0.69µg
11.46%
Zinc:1.68mg
11.21%
Vitamin A:523.04IU
10.46%
Vitamin C:8.28mg
10.03%
Vitamin B2:0.15mg
8.83%
Vitamin B5:0.82mg
8.2%
Vitamin K:6.67µg
6.35%
Calcium:61.95mg
6.2%
Source:My Recipes