dish
Coconut-Crusted Sea Bass with Pineapple Glaze

4
Serves
204
Calories
16
Nutrients
14
Vitamins

Ingredients

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
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 400ºF.

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

Nutrition Information

Number of Servings: 4
Calories
204
Protein
23 g
Total Carbohydrate
15 g
Dietary Fiber
2 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
10 g
Total Fat
5 g
Saturated Fat
3 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
46 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
46 %
Percent Calories from Carbohydrate
30 %
Percent Calories from Fat
23 %
Vitamin A
2182 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
3 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Vitamin C
44 mg
Vitamin D
0 IU
Folate
82 mcg
Vitamin E
2 IU
Vitamin K
2 mcg
Pantothenic Acid
1 mg
Calcium
59 mg
Iron
2 mg
Phosphorus
294 mg
Potassium
850 mg
Sodium
113 mg
Zinc
1 mg