204915 Health Library | Health and Wellness | Wellmont Health System
  • Coconut-curry Cod

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 270
    Total Fat 12 g
    Saturated Fat 6 g
    Sodium 404 mg
    Total Carbohydrate 8 g
    Dietary Fiber 3 g
    Protein 32 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Cod (or other white fish) 12 ounces
    Juice and zest of ½ lime
    Salt ¼ teaspoon
    Coconut flakes 2 tablespoons
    Canola oil 2 teaspoons
    Scallions, chopped 5
    Garlic clove, minced 1
    Curry powder 1 teaspoon
    Light coconut milk ½ cup
    Directions
    1. Preheat oven to 400˚F.
    2. Place cod filets in a baking dish; squeeze over the lime juice, season with the salt, and then sprinkle with the lime zest and coconut flakes. Bake in the oven for 15 minutes or until fish flakes easily with a fork.
    3. Meanwhile, heat canola oil in a medium sauce pan over medium-high heat. Add 4 of the chopped scallions (reserve 1 chopped scallion for garnishing), garlic, and curry powder; sauté for 2-3 minutes. Add the coconut milk and simmer for another 2-3 minutes.
    4. Serve cod with the curry-coconut sauce. Garnish with remaining chopped scallions.

    Exchanges5 very lean meats; 2 fats; ½ starch

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