Coconut Milk Poached Cod

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Preparation : 10 min Cooking : 50 min
570 calories/serving

Ingredients

3 potatoes, peeled and thinly sliced 600 g
1 1/2 cup soy beverage, unsweetened, fortified, enough to cover the potatoes 375 mL
1 bay leaf 0.2 g
1 clove garlic, pressed
1 pinch salt [optional]
4 tbsp unsweetened coconut milk 60 mL
1 pinch nutmeg
ground pepper to taste [optional]
1 pinch cayenne pepper 0.1 g
1/2 onions 100 g
1 tsp margarine non-hydrogenated 5 g
1 tsp canola oil 5 mL
300 g cod fillet
2 tsp unsweetened coconut flakes 4 g

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Peel the potatoes and slice them thinly (6-7 mm), then put the slices in a nonstick pan (just large enough to hold the potatoes). Pour in the soy milk (add enough to cover the potatoes), then add the bay leaf and pressed garlic. Season the potatoes generously with salt. Bring to a boil over medium heat, with some stirring to prevent the potatoes from sticking to the bottom of the pan and scorching. Lower the heat and cook 15-20 min with occasional stirring until the potatoes are soft but not falling apart.
  3. Arrange the potato slices with their liquid in a baking dish and cover them with the coconut milk. Sprinkle with the nutmeg, cayenne pepper and ground pepper. Bake in the middle of the oven about 30 min, until the potatoes are golden and crusty.
  4. While the potatoes are baking, thinly slice the onion. Heat the margarine and oil in a pan over medium-low heat, then add the onion slices and sauté 4-5 min until they become translucent. Set aside.
  5. Pat-dry the cod fillet and cut it into serving sized pieces. Take the baking dish out of the oven, lift up the potatoes and slide the cod pieces underneath, then put the dish back into the oven and cook for an additional 5-10 min, depending on the size of the fillets. Check with a fork to see if the fish is cooked through.
  6. Top each serving with the onion slices and coconut. Serve.

Nutrition Facts Table

per 1 serving (640 g)

Amount

% Daily Value

Calories

570

Fat

17 g

25 %

Saturated 8.7 g
+ Trans 0 g

44 %

Cholesterol

60 mg

Sodium

210 mg

9 %

Carbohydrate

66 g

22 %

Fibre

6 g

23 %

Sugars

6 g

Net Carbs

60 g

Protein

41 g

Vitamin A

11 %

Vitamin C

40 %

Calcium

26 %

Iron

29 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Zinc
Good source of  :
Fibre, Vitamin C, Vitamin K
Source of  :
Vitamin A
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1
Meat and Alternatives 3 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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