Fish Fillets in Coconut Sauce Recipe

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Fish Fillets in Coconut Sauce
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Ingredients:

Directions:

  1. Wash and pat dry the fish.
  2. Place the fillets in a ceramic dish and pour over the lime juice and sprinkle with salt, pepper and oregano.
  3. Cover and refrigerate for a few hours.
  4. Saute the onion, garlic, tomato and celery in the olive oil for about 1 minute.
  5. Add the coconut milk, pineapple juice, bay leaf and tomato paste.
  6. Simmer for 10 minutes.
  7. In another pan brown the fish lightly on both sides.
  8. Pour the sauce over the fish in the pan.
  9. Simmer for five minutes, turning the fish once.
  10. Sprinkle the chopped fresh parsley over the fish and serve with rice and maybe a fresh salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 306.2 Kcal (1282 kJ)
Calories from fat 66.77 Kcal
% Daily Value*
Total Fat 7.42g 11%
Cholesterol 80.66mg 27%
Sodium 157.16mg 7%
Potassium 1118.64mg 24%
Total Carbs 10.82g 4%
Sugars 5.8g 23%
Dietary Fiber 2.07g 8%
Protein 47.15g 94%
Vitamin C 17.3mg 29%
Iron 0.5mg 3%
Calcium 102.5mg 10%
Amount Per 100 g
Calories 92.38 Kcal (387 kJ)
Calories from fat 20.14 Kcal
% Daily Value*
Total Fat 2.24g 11%
Cholesterol 24.33mg 27%
Sodium 47.41mg 7%
Potassium 337.49mg 24%
Total Carbs 3.26g 4%
Sugars 1.75g 23%
Dietary Fiber 0.63g 8%
Protein 14.23g 94%
Vitamin C 5.2mg 29%
Iron 0.1mg 3%
Calcium 30.9mg 10%

* 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

  • 6.3
    Points
  • 7
    PointsPlus

Good Points

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

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