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Dietitian's tip: This curry sauce can be made with soy or skim milk, which keeps the fat content down.
By Mayo Clinic staff
Serves 4
Ingredients
- 1/2 teaspoon coconut extract
- 1 teaspoon black pepper
- 1/2 teaspoon fennel seed
- 1 tablespoon tumeric
- 1 teaspoon coriander
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 cup soy or skim milk
- 1 teaspoon cornstarch
- 1 teaspoon canola oil
- 2 tablespoons fresh ginger, minced
- 1 poblano pepper, sliced
- 2 cups sliced bok choy
- 2 cups sliced celery
- 1 cup sliced red bell pepper
- 1 cup sliced onion
- 2 cloves garlic, minced
- 4 six-ounce red snapper fillets (each will be about 4 ounces when cooked)
Directions
Mix coconut extract and spices with milk and cornstarch. Set aside.
Heat large skillet to medium-high, add oil and quickly saute vegetables. Cook for a few minutes, until some browning has occurred and vegetables are soft. Add milk and spice mixture to pan and stir to combine. Heat gently, but do not boil. Remove from heat.
Grill snapper on charcoal grill until it reaches an internal temperature of 145 F. Serve each grilled fillet with 1 1/2 cups of vegetables and sauce.
Nutritional analysis per serving
| Serving size: 1 fillet (4 ounces cooked) and about 1 1/2 cups vegetables and sauce | |||
| Calories | 295 | Sodium | 246 mg |
| Total fat | 7 g | Total carbohydrate | 18 g |
| Saturated fat | 1 g | Dietary fiber | 4 g |
| Trans fat | trace | Sugars | 0 g |
| Monounsaturated fat | 1 g | Protein | 40 g |
| Cholesterol | 63 mg | ||
Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
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