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Coconut Rockfish

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

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

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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?
 

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