By Mayo Clinic Staff

Dietitian's tip:

This curry sauce can be made with soy or skim milk, which keeps the fat content down.

Number of servings

Serves 4

Ingredients

  1. 1/2 teaspoon coconut extract
  2. 1 teaspoon black pepper
  3. 1/2 teaspoon fennel seed
  4. 1 tablespoon tumeric
  5. 1 teaspoon coriander
  6. 1 teaspoon cumin
  7. 1 teaspoon paprika
  8. 1 cup soy or skim milk
  9. 1 teaspoon cornstarch
  10. 1 teaspoon canola oil
  11. 2 tablespoons fresh ginger, minced
  12. 1 poblano pepper, sliced
  13. 2 cups sliced bok choy
  14. 2 cups sliced celery
  15. 1 cup sliced red bell pepper
  16. 1 cup sliced onion
  17. 2 cloves garlic, minced
  18. 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

  • Total carbohydrate 18 g
  • Dietary fiber 4 g
  • Sodium 246 mg
  • Saturated fat 1 g
  • Total fat 7 g
  • Trans fat trace
  • Cholesterol 63 mg
  • Protein 40 g
  • Monounsaturated fat 1 g
  • Calories 295
  • Sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Mar. 01, 2013