Pacific Halibut in Coconut Curry - Adapted from Vij's Recipe

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Pacific Halibut in Coconut Curry - Adapted from Vij's
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Ingredients
21
Count
Nutrition
369
Calories
Total time
150
Minutes
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Ingredients:

Directions:

  1. Mix oil, cayenne, mustard seeds and fenugreek leaves in large mixing bowl. Add fish and mix well. Cover the bowl with plastic wrap and refrigerate for at least 2 hours.
  2. Coconut Curry.
  3. Heat oil in medium pot on medium heat for 1 minute. Add curry leaves and allow them to sizzle for about 45 seconds. The leaves should shrivel a bit. Add garlic and saute for 3 to 4 minutes until lightly brown. Add onions and saute until brown, about 10 minutes. Stir in tomatoes and cumin, coriander, salt, cayenne and cloves. Continue cooking for 8 minutes or until the water from the tomatoes has evaporated. Add water and coconut milk. Bring to boil. cover, reduce the heat and simmer for about 15 minutes.
  4. Finish the Halibut:.
  5. Spread the breadcrumbs on a plate. Dip each fillet in crumbs, making sure that both sides of each piece are coated. Arrange fish on baking tray.
  6. Heat 1/2 tsbp of oil in a small nonstick frying pan on medium-heat for 1 minute. Sear fillet 2 to 3 minutes. Gently turn over and sear for another 2 to 3 minutes. Turn the fillet again and cook another 2 minutes. Turn over again and cook for another 1 to 2 minutes or until fish is cooked through. Place the fillets in the bowls you will serve them inches Repeat with the remaining fish.
  7. To serve:.
  8. Place 1 fish fillet in a bowl. Using a slotted spoon, take out and discard the cloves. Gently pour 1/6 of curry over the fish.
  9. Wine: Muscat Ottonel.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 369.13 Kcal (1545 kJ)
Calories from fat 279.11 Kcal
% Daily Value*
Total Fat 31.01g 48%
Cholesterol 13.03mg 4%
Sodium 2246.05mg 94%
Potassium 461.05mg 10%
Total Carbs 17.47g 6%
Sugars 5.42g 22%
Dietary Fiber 2.99g 12%
Protein 7.41g 15%
Vitamin C 16.9mg 28%
Iron 2.6mg 15%
Calcium 71.1mg 7%
Amount Per 100 g
Calories 103.72 Kcal (434 kJ)
Calories from fat 78.43 Kcal
% Daily Value*
Total Fat 8.71g 48%
Cholesterol 3.66mg 4%
Sodium 631.12mg 94%
Potassium 129.55mg 10%
Total Carbs 4.91g 6%
Sugars 1.52g 22%
Dietary Fiber 0.84g 12%
Protein 2.08g 15%
Vitamin C 4.8mg 28%
Iron 0.7mg 15%
Calcium 20mg 7%

* 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

  • 9.4
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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