Asian Steamed Fish & Coconut Rice
Our dietitians' favouriteThis is a one-skillet meal that uses the traditional Asian technique of steaming fish and vegetables. There’s little clean-up and you get the four food groups in one flavourful dish.
- Prep: 10 min
- Cooking: 30 min
Ingredients
- 1 tbsp (15 mL) butter
- 3 green onions sliced
- 1/2 cup (125 mL) sweet red pepper diced or baby carrots thinly sliced
- 1/2 tsp (2 mL) salt divided
- 1/8 tsp (.5 mL) hot pepper flakes
- 1 cup (250 mL) jasmine rice rinsed
- 1/4 cup (50 mL) unsweetened coconut shredded
- 1 cup (250 mL) water
- 1 tbsp (15 mL) all-purpose flour
- 2 cups (500 mL) milk
- 2 cups (500 mL) snow peas trimmed or green beans chopped
- 1 lb (500 g) thin skinless white fish fillets (about 1/2 inch/1 cm thick), cut into 4 pieces
- Pepper
- 1/4 cup (50 mL) fresh cilantro chopped or basil
- 1 lime cut into 4 wedges
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Preparation
In a large skillet, melt butter over medium heat. Sauté green onions, red pepper or carrots, three-quarters of the salt and hot pepper flakes for 3 min or until softened. Stir in rice and coconut until coated. Add water and bring to a boil.
Whisk flour into milk and pour into skillet, stirring. Bring to a simmer, stirring often. Cover, reduce heat to low and simmer for 5 min.
Gently stir rice. Place fish fillets on top of rice; sprinkle with remaining salt and pepper, to taste. Sprinkle with snow peas. Cover and simmer, for 15 min or until rice is tender and fish flakes easily with a fork. Remove from heat and let stand for 5 min. Sprinkle with cilantro or basil. Serve with lime wedges to squeeze over top.
Tips
If you enjoy a little more heat, increase the hot pepper flakes to 1/4 tsp (1 mL) or add hot pepper sauce to taste.
Thin fish fillets work best for this recipe, such as tilapia, pickerel or Pacific cod. If your fillets are thicker than 1/2-inch (1 cm), add the fish to the rice, cover and simmer for 5 minutes, then add the snow peas and simmer for 15 minutes as directed to allow the fish to cook without overcooking the snow peas.
When buying fish, be sure to choose a variety that is sustainable and ethically fished.
Jasmine rice has a fragrant aroma and floral flavour and cooks quickly. It’s readily available at most major supermarkets. You can use long-grain parboiled (Converted) rice instead; just increase the water by 1/4 cup (50 mL) and simmer for 10 minutes before adding the fish.
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Nutritional information
Per serving| Energy: | 413 Calories |
| Protein: | 25 g |
| Carbohydrate: | 52 g |
| Fat: | 11 g |
| Fibre: | 3.6 g |
| Sodium: | 666 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 21 % / 228 mg |
| Selenium: | 93 % |
| Vitamin B12: | 100 % |
| Vitamin C: | 97 % |
| Vitamin D: | 101 % |
