Spicy South Asian Roasted Fish
Jaime Harder, MA, RD , Cooking Light, APRIL 2008
Even though salmon garners the most attention for omega-3 fats, one serving of this halibut entrée has about 0.6 grams, about half the amount of one's daily intake goal.
1/2 cup light coconut milk
2 tablespoons minced peeled fresh lemongrass
1 tablespoon minced peeled fresh ginger
2 tablespoons chili sauce
1 1/2 tablespoons fish sauce
1 tablespoon fresh lime juice
2 garlic cloves, minced
4 (6-ounce) skinless halibut fillets
Preparation1. Preheat oven to 425°.2. Combine first 7 ingredients in a food processor or blender; pulse 30 seconds or until well combined.3. Arrange fillets in a single layer in a 13 x 9–inch baking dish. Pour lemongrass mixture over fish; turn fillets to coat evenly. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve sauce with fish.
Yield4 servings (serving size: 1 fillet and about 1 tablespoon sauce)
Nutritional InformationCALORIES 213(22% from fat); FAT 5.3g (sat 2g,mono 1.3g,poly 1.2g); PROTEIN 35g; CHOLESTEROL 52mg; CALCIUM 84mg; SODIUM 710mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5g