Recipe by Health July 2010

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Credit: Jim Bathie

Recipe Summary test

prep:
15 mins
cook:
10 mins
total:
25 mins
Yield:
4 servings
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425�.

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  • Bring 2 cups water to a boil in a medium saucepan over medium-high heat. Reduce heat to low. Add rice and coconut; simmer, covered, 5 minutes. Turn off heat; stir in beans, and set aside.

  • While rice cooks, combine salt, allspice, thyme, and cayenne pepper in a small bowl; set aside.

  • Arrange fish in an 8-inch square glass baking dish. Drizzle oil over fish, and rub to ensure pieces are evenly coated. Sprinkle half of seasoning mixture over fish; turn fish over and coat with remaining seasoning.

  • Add 1/2 cup water to pan and bake at 425� for 10 to 12 minutes or until fish flakes easily with a fork or until desired degree of doneness.

  • While fish bakes, combine chutney, banana, scallions, and cilantro in a small bowl. Serve rice and bean mixture topped with fish and chutney.

Nutrition Facts

410 calories; fat 4g; saturated fat 2g; mono fat 1g; poly fat 0.5g; protein 29g; carbohydrates 65g; fiber 7g; cholesterol 85g; sodium 510mg.
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