Prep time: 10 minutes
Cook time: 20 minutes
Makes: 4 Servings
This flavorful recipe gets its unique, trendy flavor from convenient, canned coconut milk and curry paste. The low-sodium chicken broth helps keep the sodium down -- and the flavor up.
- 1 1/2 pounds fish fillets (flounder salmon or other mild fish)
- coarsely ground black pepper, to taste
- 1 tablespoon olive oil
- 1 can sliced potatoes (drained)
- 1 can low-sodium chicken broth
- 1 teaspoon garlic (chopped)
- 1 cup canned, light coconut milk
- 2/3 tablespoon Thai green curry paste
- 2 tablespoons chopped parsley (optional)
- Season fish fillets with pepper.
- Heat oil in a large skillet and brown fish on both sides.
- Add potatoes, broth and garlic to the skillet.
- Simmer until the fish flakes with gentle pressure and internal temperature registers 145degF on a food thermometer, about 5 minutes.
- Transfer fish and potatoes to a warm platter.
- Over high heat, reduce liquid in the pan by about half.
- Stir in coconut milk and curry paste.
- Simmer until lightly thickened.
- Stir in parsley and pour over fish and potatoes.
Use whatever type of fish are on sale or at best price. Check prices of frozen fish fillets.
Source: Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 85 mg
Sodium 410 mg
Total Carbohydrate 19 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 38 g
Vitamin D 4 mcg
Calcium 20 mg
Iron 3 mg
Potassium 508 mg