Sign in

with Email

Reset password


Not a member?
Join now for FREE!

by Ingredient
Search

Coconut Rockfish

StarStarStarHalf starEmpty star

Your rating

Recipe

 

Yield

4 servings

Prep

25 min

Cook

5 min

Ready

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

Ingredients

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

Ingredients

Amount Measure Ingredient Features
118 ml coconut
(sweetened), dried and shredded
* Camera
15 ml garlic
or pressed
Camera
177 ml scallions, spring or green onions
sliced
Camera
38 ml olive oil
Camera
651 ml corn
freshly cut or frozen
Camera
237 ml sweet red bell peppers
minced
Camera
5.6E+2 grams black olives
drained, pitted, and sliced, (1 can)
Camera
59 ml parsley leaves
chopped
Camera
680.4 g rockfish
1/2 inch thick, cut into 6 portions
*
3E+1 ml lemon juice
Camera
1 wedges lemon
* Camera
1 x parsley sprigs
* Camera
1 x salt
* Camera
1 x black pepper
* Camera

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 Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 323g (11.4 oz)
Amount per Serving
Calories 36766% 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?
 

Email this recipe