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Coconut Rockfish

 

636

Yield

4

servings

Prep

25

min

Cook

5

min

Ready

30

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

½ cup coconut
(sweetened), dried and shredded
*
1 tablespoon garlic
or pressed
¾ cup scallions, spring or green onions
sliced
2 ½ tablespoons olive oil
2 ¾ cups corn
freshly cut or frozen
1 cup sweet red bell peppers
minced
560 grams black olives
drained, pitted, and sliced, (1 can)
¼ cup parsley leaves
chopped
1 ½ pounds rockfish
1/2 inch thick, cut into 6 portions
*
2 tablespoons lemon juice
1 wedges lemon
*
1 x parsley sprigs
*
1 x salt
*
1 x black pepper
*

Directions

In a 3 to 4 quart pan over medium heat, stir coconut until golden, 3 to 5 minutes.

Remove from pan; set aside.

Add garlic, onions, and 1 tablespoon oil to pan; stir often over medium heat until onions are limp, 3 to 5 minutes.

Add corn, bell pepper, olives, and 2 tablespoons water.

Cook covered, until corn is tender to bite, about 5 minutes.

Mix in chopped parsley; keep relish warm.

Rinse fish and pat dry.

Rub fillets with lemon juice and remaining 1½ tablespoons oil.

Arrange in a single layer in a 12x17 inch broiler pan (without rack).

Broil about 3 inches from heat for 3 minutes.

Turn fish over; broil until opaque and still moist-looking in center of thickest part (cut to test), 2 to 3 minutes longer.

Transfer to a warm platter.

Spoon corn relish onto platter; sprinkle coconut over fish.

Garnish with lemon wedges and parsley sprigs.

Season fish with lemon and salt and pepper to taste.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 323g (11.4 oz)
Amount per Serving
Calories 36766% of calories from fat
 % Daily Value *
Total Fat 27g 41%
Saturated Fat 5g 27%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1245mg 52%
Total Carbohydrate 12g 12%
Dietary Fiber 9g 37%
Sugars g
Protein 12g
Vitamin A 49% Vitamin C 114%
Calcium 15% Iron 34%
* based on a 2,000 calorie diet How is this calculated?

 

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