Spicy South Asian Roasted Fish

recipe
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.

Yield:

4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Recipe from

Nutritional Information

Calories 213
Caloriesfromfat 22 %
Fat 5.3 g
Satfat 2 g
Monofat 1.3 g
Polyfat 1.2 g
Protein 35 g
Carbohydrate 5 g
Fiber 0.1 g
Cholesterol 52 mg
Iron 1.8 mg
Sodium 710 mg
Calcium 84 mg

Ingredients

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

Preparation

1. 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.

Note:

Jaime Harder, MA, RD,

April 2008
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