Coconut milk is cooked in the same pan as the fish to create a lightly rich sauce that brings fish, rice, and relish together in a coherent dish.
- 1 cup chopped raspberries
- 1 cup peeled, seeded, and chopped papaya
- ¼ cup chopped fresh cilantro leaves
- 2 Tbsp. chopped red onion
- 2 tsp. fresh lime juice
- 2 tsp. olive oil
- 1½ lb. fresh halibut, skin trimmed, cut into 4 pieces
- 4 tsp. Curry powder
- 2-3 tsp. canola oil
- 1 (13½ oz.) can lite coconut milk
6 cups cooked basmati rice
- Cilantro Leaves
- Put an oven-safe skillet in oven and preheat oven to 500ºF.
- To make relish, toss raspberries, papaya, cilantro, onion, lime juice and olive oil together. Meanwhile, bring fish to room temperature.
- Generously season fish with curry powder. Heat canola oil in a saute pan over medium-high heat. Sear fish on both sides until golden brown (about 45 seconds per side).
- Transfer fish to hot skillet in the oven and roast until fish is barely cooked through (6 minutes). Flesh will feel firm and an instant-read thermometer inserted in the center of each piece should read 135ºF. Fish will continue to cook when it comes out of the oven. Transfer to a warm platter and cover.
- Pour coconut milk into hot skillet over medium-low heat. Gently scrape bottom of the pan to release caramelized bits as milk heats.
- Divide rice among 4 bowls. Lay fish on top and ladle coconut milk over all. Put relish on top of fish and sprinkle more cilantro leaves over all, if desired.
*Optional garnishes have not been included in the rating of this recipe.
|Amount per serving|
|% Daily Value*|
|Total Fat 11.5g||14%|
|Saturated Fat 4g||20%|
|Trans Fat 0g|
|Polyunsaturated Fat 2g|
|Monounsaturated Fat 4.5g|
|Total Carbohydrate 77g||28%|
|Dietary Fiber 5g||18%|
|Total Sugars 5g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 68g|
|Vitamin D 8mcg||40%|
|Vitamin A 55.2mcg||6%|
|Vitamin C 31.6mg||35%|
|Vitamin E 2.8mg||20%|
|Vitamin K 11.5mcg||10%|
|Vitamin B6 1.2mg||70%|
|Vitamin B12 1.9mcg||80%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Cooked White Rice (water, Rice), Halibut, Lite Coconut Milk (water, Coconut Milk, Guar Gum (a Natural Emulsifier)), Papaya, Raspberries, Red Onion, Lime Juice, Canola Oil, Olive Oil, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Cilantro.
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.