Chili and Lemon Crumbed White Fish With Coconut Rice Recipe

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Chili and Lemon Crumbed White Fish With Coconut Rice
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Ingredients
12
Count
Nutrition
1116
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Pre-Heat oven to 200c.
  2. Coconut Rice.
  3. Start with the rice.
  4. Rinse rice under cold water until water runs clear; drain.
  5. Combine rice with water, cream and sugar in a saucepan, bring to the boil, stirring occasionally.
  6. Reduce heat; simmer covered, 15-20 Min's or until rice is tender, stir from time to time to prevent rice from sticking to the bottom of the pan.
  7. Remove from heat and stand covered for 5 Min's, stir in green onion, reserving a few to use as a garnish for the top.
  8. For the Fish.
  9. While rice is cooking combine panko flakes, chili, garlic, rind and butter in a bowl.
  10. Place fish on an oiled tray or oven proof dish; Drizzle fish with lemon juice, pat crumb mixture onto fish.
  11. Cook uncovered 10-15 Min's or until fish is cooked through, if using thin fillets that will cook quick so that the topping will not brown and crisp, just turn the grill on for a few minutes towards the end of cooking to brown.
  12. My Fish cooked perfectly in 15 minutes and gave a wonderful brown crispy coating to the topping.
  13. To serve: Place fish on plate serve rice on the side garnish rice with green onion.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1116.38 Kcal (4674 kJ)
Calories from fat 363.56 Kcal
% Daily Value*
Total Fat 40.4g 62%
Cholesterol 102.89mg 34%
Sodium 487.09mg 20%
Potassium 898.09mg 19%
Total Carbs 149.05g 50%
Sugars 69.55g 278%
Dietary Fiber 2.55g 10%
Protein 38.05g 76%
Vitamin C 35.5mg 59%
Vitamin A 0.2mg 5%
Iron 6.1mg 34%
Calcium 144.3mg 14%
Amount Per 100 g
Calories 188.99 Kcal (791 kJ)
Calories from fat 61.55 Kcal
% Daily Value*
Total Fat 6.84g 62%
Cholesterol 17.42mg 34%
Sodium 82.46mg 20%
Potassium 152.04mg 19%
Total Carbs 25.23g 50%
Sugars 11.77g 278%
Dietary Fiber 0.43g 10%
Protein 6.44g 76%
Vitamin C 6mg 59%
Iron 1mg 34%
Calcium 24.4mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 25.2
    Points
  • 30
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sugar

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