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Pescado Con Coco (Fish in Coconut Sauce)

Pescado Con Coco (Fish in Coconut Sauce)

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 25 minutes

Cook Time: 30 minutes

Ingredients: Add ingredients to List

Pescado Con Coco (Fish in Coconut Sauce)
4 teaspoon Fresh cilantro leaves, chopped
4 teaspoon Flat leaf parsley, chopped
1/2 teaspoon Salt
1 each Garlic cloves, peeled and minced
2 tablespoon Fresh lime juice
2 lb Atlantic/Pacific halibut fillet, raw
1 tablespoon Olive oil
1 each Medium onion, diced
1 each Medium red bell pepper, diced
1 each jalapeno, minced
11/4 cup Chopped tomatoes
14 oz Coconut milk, low-fat
1 each Fresh lime, cut into wedges

directions:

Seafood prepared with a blend of coconut milk, tomato, and garlic is popular among Dominican immigrants hailing from the Samana Peninsula. Serve with rice to soak up the sauce.
Note: Wear rubber gloves while preparing jalapeqo to protect hands from the spicy oils. Haddock or cod can be used instead of halibut.
1. In a large resealable plastic bag, combine 2 tsp. of the cilantro, 2 tsp. of the parsley, 1/4 tsp. of the salt, garlic, and lime juice. Place fish fillets in bag and turn to coat. Set aside to marinate for 20 minutes.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Sauti onion, bell pepper, and jalapeqo until vegetables are softened, about 7 minutes. Add 1 cup of the chopped tomatoes and cook until softened, about 3 minutes.
3. Stir in coconut milk and remaining 1/4 tsp. salt. Bring mixture to a boil, reduce heat to medium-low, and simmer, stirring occasionally, until sauce thickens slightly, about 10 minutes.
4. Add fish fillets with their marinade to skillet, arranging in a single layer, spooning some of the sauce on top. Return mixture to a simmer and cook, covered, occasionally spooning more sauce on top of fish, until fish flakes easily with a fork, about 10 minutes.
5. Transfer fish and sauce to a platter and garnish with remaining 1/4 cup chopped tomatoes, 2 tsp. cilantro, and 2 tsp. parsley. If desired, surround with lime wedges. Serve immediately.
Source: Hannaford fresh Magazine, May - June 2009

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Quantity Ingredients  
4 teaspoon Fresh cilantro leaves, chopped  
4 teaspoon Flat leaf parsley, chopped  
1/2 teaspoon Salt  
1 each Garlic cloves, peeled and minced  
2 tablespoon Fresh lime juice  
2 lb Atlantic/Pacific halibut fillet, raw  
1 tablespoon Olive oil  
1 each Medium onion, diced  
1 each Medium red bell pepper, diced  
1 each jalapeno, minced  
11/4 cup Chopped tomatoes  
14 oz Coconut milk, low-fat  
1 each Fresh lime, cut into wedges  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 566 kcal (28%)
Calories from Fat 405 kcal (0%)
Total Fat 45 g (69%)
Saturated Fat 34 g (170%)
Cholesterol 73 mg (24%)
Sodium 443 mg (18%)
Total Carbohydrates 21 g (7%)
Dietary Fiber 12 g (48%)
Protein 60 g (100%)
Vitamins
Vitamin A 1496 IU (29%)
Vitamin C 50 mg (83%)
Minerals
Calcium 156 mg (3%)
Iron 15 mg (25%)
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