⏱ 30 min totalFish with Coconut-Shallot Sauce
Per 1 serving · 237 g · 11 ingredients
of a 2,000 cal day
- Protein29g34% of calories
- Carbs8.6g10% of calories
- Fat22g57% of calories
- ✓ Protein-dense
At a glance
One serving of Fish with Coconut-Shallot Sauce (237 g) has 343 calories, with 29 g of protein, 8.6 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (59% DV), Vitamin K (23% DV) and Vitamin B6 (38% DV). Keep an eye on sodium and saturated fat, which provide 23% and 67% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin K23%
- Vitamin B638%
- Vitamin B1236%
- Pantothenic acid25%
- Iron64%
Good source of
10–19% of the daily value
- Thiamine10%
- Potassium19%
- Magnesium19%
- Zinc11%
- Copper18%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cloves, minced Garlic- 🥄³⁄₁₆ tsp Salt
½ spray , about 1/3 second Cooking spray
½ tbsp Olive oil
½ tbsp, leaves Thyme
¹⁄₁₆ tsp Black pepper- 5 oz Grouper
½ tbsp chopped Shallots
¼ cup Coconut milk
1 tbsp Coconut meat
¼ fruit Lime
Directions
- 1
Skin and cut the fish into number of servings being prepared. Finely chop the shallots and slice the lime into wedges.
- 2
Position the oven rack in the upper third of the oven and preheat the broiler to high. Line a baking sheet or broiler pan with foil and coat with cooking spray.
- 3
Mash the garlic and two-thirds of the salt on a cutting board with a fork to make a thick paste. Combine with half of the oil, thyme, and pepper.
- 4
Place the fish on the prepared pan and spread the paste on top.
- 5
Heat the remaining oil in a medium skillet over medium heat. Add the shallots and cook, stirring, for 30 seconds. Add the coconut milk, increase heat to medium-high, and bring to a simmer.
- 6
Reduce heat to medium-low and simmer until reduced to 3/4 cup, about 6 minutes. Season with the remaining salt and pepper to taste.
- 7
Meanwhile, broil the fish until just cooked through, 6 to 8 minutes. Spoon the sauce on top, sprinkle with coconut, and serve with lime wedges.
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 8 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 5 mg | 64% |
| Potassium | 884 mg | 19% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 302 mg | 43% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 30% |
| Selenium | 53 μg | 97% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 36 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 61 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 343 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Fish with Coconut-Shallot Sauce?
One serving of Fish with Coconut-Shallot Sauce (1 serving) has 343 calories, which works out to 145 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Fish with Coconut-Shallot Sauce high in protein?
Yes. It has 29 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Is Fish with Coconut-Shallot Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fish with Coconut-Shallot Sauce?
536 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fish with Coconut-Shallot Sauce?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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