Advert_sidetag

Recipe Summary

Prep time:
Yield: 4 servings

This recipe is...

  • rich in protein
  • lower in carbs
 
Meet Pete

Sign up for FoodFit's FREE newsletters

Get healthy recipes, nutrition information and fitness tips!


privacy policy Submit

Coconut-Crusted Sea Bass with Pineapple Glaze

This recipe serves:  4
Ingredients
For the pineapple glaze:
2 cups pineapple juice
1/2 cup rice vinegar
1 teaspoon brown sugar
1/2 teaspoon chipotle pepper powder
1 tablespoon chopped fresh cilantro leaves
For the sea bass:
4 sea bass fillets, about 4 ounces each
salt to taste
freshly ground black pepper
1/4 cup shredded coconut
2 tablespoons minced lemon grass
1 teaspoon finely chopped fresh oregano
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped cilantro
1/2 teaspoon olive oil
4 cups mixed greens
1 cup assorted steamed baby vegetables
Cooking Instructions
1. Combine the pineapple juice, rice vinegar, brown sugar and chipotle pepper powder in a saucepan and bring to a boil. Simmer for 20 minutes or until the mixture has reduced by half. Taste, and add extra vinegar if needed.

2. Set aside. When cool, add the cilantro. (This can be made in advance and stored in the refrigerator.)

3. Preheat the oven to 400F.

4. Season the fish fillets with salt and pepper. In a small bowl, combine the coconut, lemon grass and herbs.

5. Heat the oil in a large, oven-proof skillet over medium-high heat. Sear the fish fillets for 2 minutes on each side. Cover the top of each fillet with the coconut mixture. Place the skillet in the oven for 8 minutes or until the fish is cooked through.

6. Arrange a cup of the mixed greens in the center of each plate. Place the fish fillets on top of the greens and drizzle a few tablespoons of pineapple glaze over them. Serve with the steamed vegetables.

Serving Size: 1 fillet with vegetables

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 204
  • Carbohydrate
  • 15 g
  • Fat
  • 5 g
  • Fiber
  • 2 g
  • Protein
  • 23 g
  • Saturated Fat
  • 3 g
  • Sodium
  • 113 mg
  •  
  •  
SEE ALL THE FACTS