Coconut Ginger Fish
|Creamed coconut||3 Ounce (75 Grams)|
|Water||7 1⁄2 Ounce (225 Milliliter)|
|Chopped ginger||1 Tablespoon|
|Garlic||2 Clove (10 gm)|
|Sunflower oil||2 Tablespoon|
|Tomato puree||1 Tablespoon|
|Freshly ground black pepper||To Taste|
|Yogurt||1⁄4 Pint (150 Milliliter)|
|Preserved ginger||2 Teaspoon (For Garnish)|
|Blanched almond flakes||1 Tablespoon (For Garnish)|
Cut the coconut into small pieces and place it in a basin.
Boil the water, pour over the coconut and add the ginger.
Peel and finely chop the onions and garlic.
Heat the oil in a frying pan and cook the onions and garlic gently for 5 minutes.
Add the coconut and ginger mixture, together with the tomato puree.
Heat for 2 to 3 minutes, then place the fish in the liquid.
Poach gently for 5 minutes, turn over and cook for the same time on the second side, or until just tender.
Lift the fish out of the liquid with a fish slice and place on a heated dish.
Add a little seasoning and the yogurt to the liquid remaining in the pan, stir to blend and heat, without boiling, for 2 to 3 minutes.
Pour around the fish.
Slice the ginger and sprinkle this on top of the fish, together with the almonds.
Serve with a mixture of cooked white and wild rice.
Serving size: Complete recipe
Calories 1445 Calories from Fat 524
% Daily Value*
Total Fat 60 g92.9%
Saturated Fat 21.2 g106%
Trans Fat 0 g
Cholesterol 308 mg102.7%
Sodium 863 mg36%
Total Carbohydrates 92 g30.6%
Dietary Fiber 7 g27.9%
Sugars 68.6 g
Protein 134 g267.1%
Vitamin A 9.5% Vitamin C 52.1%
Calcium 37.4% Iron 25.8%
*Based on a 2000 Calorie diet