Grilled snapper curry

Dietician's Tip

Instead of coconut milk, this curry uses coconut extract and low-fat soy milk or skim milk.

Ingredients

  • 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 240
Total carbohydrate: 17 g
Cholesterol: 54 mg
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 34 g
Saturated fat: 1 g
Serving size: 1 fillet and 1 1/2 cups sauced vegetables
Sodium: 160 mg
Total fat: 4 g

DASH Eating Plan Servings

Meats, poultry and fish: 4
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 4

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2
Vegetables: 2

Last Updated Mar 19, 2019


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