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Tropical White Fish with Pineapple Salsa and Coconut Rice
from Tiffany at eatathomecooks.com
Prep Time
15
mins
Cook Time
17
mins
Total Time
32
mins
Servings:
3
to 4
Calories:
600
kcal
Ingredients
For the coconut rice:
½
can
coconut milk
water to bring liquid to 1½ cups
1
cup
white rice
For the salsa:
4
oz.
pineapple tidbits
lightly drained
½
lbs.
red onion
minced
3-4
Tbs.
red bell pepper
diced
¼
jalapeño pepper
seeded and diced
1
tsp.
cilantro
minced
salt
to taste
For the fish:
3-4
white fish fillets
such as tilapia or orange roughy
salt & pepper
to taste
olive oil
1
clove
garlic
crushed
1½
Tbs.
brown sugar
1
Tbs.
soy sauce
1½
Tbs.
lime juice
1
pinch
dried ginger
Instructions
For the coconut rice:
Pour the coconut milk in a measuring cup.
Add water to bring the level to 1½ cups.
Pour into a saucepan and bring to a boil.
Add the rice, turn the heat to low and cook until the liquid is absorbed, about 15-20 minutes.
For the salsa:
Combine all the ingredients for the salsa in a small bowl.
Set aside while you fix the fish.
This can be made ahead of time and stored in the fridge, if you like.
For the fish:
Stir the brown sugar, soy sauce, ginger and lime juice together in a small bowl.
Salt and pepper the fish fillets.
Heat a skillet over medium heat.
Add a few tablespoons of olive oil and the crushed garlic.
Place the fish in the skillet (work in batches, if necessary).
Cook a few minutes, then flip.
Cook another couple of minutes.
Pour the sauce over the fish in the skillet.
Cook for 2-3 more minutes, until the sauce is reduced a bit and the fish flakes easily with a fork.
Notes
Note
: Remaining coconut milk and pineapple can be added to smoothies throughout the week.
Nutrition
Calories:
600
kcal
|
Carbohydrates:
72
g
|
Protein:
42
g
|
Fat:
17
g
|
Saturated Fat:
13
g
|
Cholesterol:
85
mg
|
Sodium:
441
mg
|
Potassium:
914
mg
|
Fiber:
3
g
|
Sugar:
15
g
|
Vitamin A:
420
IU
|
Vitamin C:
26.1
mg
|
Calcium:
69
mg
|
Iron:
4
mg