Thai - Style Alaska Cod with Spring Vegetables
Prep Time: 15 Cook Time: 30
Servings: 4
HEAT oven to 450F.
WHISK together curry paste, fish sauce, lime juice, and cornstarch until smooth. Stir in coconut milk and basil.
RINSE any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel. Center a fillet on each sheet of foil. Top each fillet with 1/4 vegetable mixture.
BRING up foil sides. Double fold top and one end of packet. Through open end, add 1/4 of coconut milk mixture. Double fold remaining end to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
BAKE packets on a cookie sheet, 25 to 30 minutes for frozen fillets OR 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
SERVE fillets, vegetables and sauce over cooked grains.
Nutrients per serving: 513 calories, 9g total fat, 5g saturated fat, 16% calories from fat, 52mg cholesterol, 34g protein, 72g carbohydrate, 5g fiber, 492mg sodium, 76mg calcium and .4g omega-3 fatty acids.
Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary.
WHISK together curry paste, fish sauce, lime juice, and cornstarch until smooth. Stir in coconut milk and basil.
RINSE any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel. Center a fillet on each sheet of foil. Top each fillet with 1/4 vegetable mixture.
BRING up foil sides. Double fold top and one end of packet. Through open end, add 1/4 of coconut milk mixture. Double fold remaining end to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
BAKE packets on a cookie sheet, 25 to 30 minutes for frozen fillets OR 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
SERVE fillets, vegetables and sauce over cooked grains.
Nutrients per serving: 513 calories, 9g total fat, 5g saturated fat, 16% calories from fat, 52mg cholesterol, 34g protein, 72g carbohydrate, 5g fiber, 492mg sodium, 76mg calcium and .4g omega-3 fatty acids.
Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary.
1-1/2 teaspoons Thai red curry paste OR 2 teaspoons curry powder
1 Tablespoon fish sauce OR oyster sauce
1 Tablespoon fresh lime juice
1 Tablespoon cornstarch
1 can (14 oz.) light coconut milk
2 Tablespoons finely chopped basil OR 1 teaspoon dried basil
4 Alaska Cod fillets (4 to 6 oz. each
6 cups assorted fresh vegetables (asparagus, zucchini, leeks, carrots, beans, onions, etc.), cut into 1/2- to 3/4-inch slices or chunks
4 cups cooked rice, couscous or quinoa
4 sheets (12x18-inches each) aluminum foil
1 Tablespoon fish sauce OR oyster sauce
1 Tablespoon fresh lime juice
1 Tablespoon cornstarch
1 can (14 oz.) light coconut milk
2 Tablespoons finely chopped basil OR 1 teaspoon dried basil
4 Alaska Cod fillets (4 to 6 oz. each
6 cups assorted fresh vegetables (asparagus, zucchini, leeks, carrots, beans, onions, etc.), cut into 1/2- to 3/4-inch slices or chunks
4 cups cooked rice, couscous or quinoa
4 sheets (12x18-inches each) aluminum foil