Servings:
|
about
scaling
|
Cook Time: |
30 minutes |
Prep Time: |
25 minutes |
Cook Method: |
stove top |
Cook Temp: |
varies |
| |
| |
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Seafood prepared with a blend of coconut milk, tomato, and garlic is popular among Dominican immigrants hailing from the
Samaná Peninsula. Serve with rice to soak up the sauce.
Note: Wear rubber gloves while preparing jalapeño to protect hands from the spicy oils. Haddock or cod can be used instead of halibut.
1. In a large resealable plastic bag, combine 2 tsp. of the cilantro, 2 tsp. of the parsley, 1/4 tsp. of the salt, garlic, and lime juice. Place fish fillets in bag and turn to coat. Set aside to marinate for 20 minutes.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Sauté onion, bell pepper, and jalapeño until vegetables are softened, about 7 minutes. Add 1 cup of the chopped tomatoes and cook until softened, about 3 minutes.
3. Stir in coconut milk and remaining 1/4 tsp. salt. Bring mixture to a boil, reduce heat to medium-low, and simmer, stirring
occasionally, until sauce thickens slightly, about 10 minutes.
4. Add fish fillets with their marinade to skillet, arranging in a single layer, spooning some of the sauce on top. Return
mixture to a simmer and cook, covered, occasionally spooning more sauce on top of fish, until fish flakes easily with a fork,
about 10 minutes.
5. Transfer fish and sauce to a platter and garnish with remaining 1/4 cup chopped tomatoes, 2 tsp. cilantro, and 2 tsp. parsley. If
desired, surround with lime wedges. Serve immediately.
Recipe courtesy of Hannaford fresh Magazine May June 09.
Nutrition Facts |
|
Serving Size
(472g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 318 |
Calories from Fat 119 |
| |
% Daily Value * |
| Total Fat 13.3g |
21% |
| Saturated Fat 5g |
26% |
| Trans Fat 0g |
|
| Cholesterol 73mg |
24% |
| Sodium 433mg |
18% |
| Total Carbohydrate 12g |
4% |
| Dietary Fiber 2g |
9% |
| Sugars 5g |
|
| Protein 49g |
|
| Vitamin A 37% |
Vitamin C 120% |
| Calcium 13% |
Iron 13% |
| * Percent Daily Values are based on 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 |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
|
|
4 tsp |
Fresh cilantro leaves, chopped |
|
4 tsp |
Flat leaf parsley, chopped |
|
1/2 tsp |
Salt |
|
1 ea |
Garlic cloves, peeled and minced |
|
2 Tbs |
Fresh lime juice |
|
2 lb |
Atlantic/Pacific halibut fillet, raw |
|
1 Tbs |
Olive oil |
|
1 ea |
Medium onion, diced |
|
1 ea |
Medium red bell pepper, diced |
|
1 ea |
jalapeno, minced |
|
1 1/4 cup |
Chopped tomatoes |
|
14 oz |
Coconut milk, low-fat |
|
1 ea |
Fresh lime, cut into wedges |
|
