Grilled snapper curry
Nutrition Facts
Serving Size 1 fillet and 1 1/2 cups sauced vegetables
Calories 240
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 160 mg | |
| Cholesterol | 54 mg | |
| Dietary fiber | 4 g | |
| Protein | 34 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This fish curry is lower in fat and calories than many curries because it calls for low-fat soy milk or skim milk instead of coconut milk.
Ingredients
(Serves 4)- 1/2 teaspoon coconut extract
- 1 cup low-fat soy milk (or skim milk)
- 1 teaspoon cornstarch
- 1/2 teaspoon fennel seed
- 1 tablespoon turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon canola oil
- 2 tablespoons minced ginger
- 2 cloves garlic, minced
- 1 cup sliced onion
- 1 cup sliced red bell pepper
- 1 poblano pepper, sliced
- 2 cups sliced celery
- 2 cups sliced bok choy
- 4 six-ounce red snapper fillets
- Black pepper to taste
Directions
In a small bowl, mix together the coconut extract, soy milk, cornstarch and spices. Set aside.
In a large skillet over medium-high, add oil and saute ginger, garlic, onion, peppers, celery and bok choy for a few minutes, until softened and lightly browned. Add milk and spice mixture to pan and stir to combine. Heat gently. Do not boil. Remove from heat.
Grill or broil snapper until it reaches an internal temperature of 145 F (about 10 minutes). Serve each fillet with 1 1/2 cups of vegetables and sauce. Season with black pepper according to taste.