Ginger-Lime Poached Sole
- Level
- easy
- Prep Time
- 20 mins
- Total Time
- 35 mins
- Serves
- 4
Ingredients
- 1 1/3 cups
- instant long grain brown rice
- 325 mL
- 2 tsp
- non-hydrogenated margarine
- 10 mL
- 1 cup
- each very thinly sliced red onion and carrots
- 250 mL
- 1 tbsp
- minced fresh ginger
- 15 mL
- 1 tsp
- each curry powder, lime zest and hot pepper sauce
- 5 mL
- 2 cups
- reduced sodium chicken broth, divided
- 500 mL
- 1 cup
- light coconut milk
- 250 mL
- 2 tbsp
- lime juice
- 30 mL
- 2 cups
- chopped green beans
- 500 mL
- 4
- frozen sole fillets, thawed
- 1/4 cup
- lightly packed fresh cilantro leaves
- 60 mL
Directions
Step 1
Prepare rice according to package directions without adding butter or salt; reserve.
Step 2
Meanwhile, in a Dutch oven or large saucepan over medium heat, combine margarine, onion, carrots, ginger, curry powder, lime zest and hot pepper sauce. Cook, stirring often, for 1 min. Add 1/4 cup (60 mL) broth and cook, partially covered, until onion is softened, about 10 min. Stir in remaining broth, coconut milk and lime juice and bring to a boil. Add beans and simmer 3 min. Gently push fish below broth and vegetable mixture. Simmer until fish flakes easily, 3 to 5 min.
Step 3
Divide rice among four shallow bowls. Use a slotted spoon to top each bowl with an equal amount of fish and vegetables. Ladle broth over and garnish with cilantro.
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Nutritional Facts
- Nutrition Description:
- ¼ of the recipe
- Calories:
- 340
- Fat:
- 8 g
- Saturated Fat:
- 4 g
- Carbs:
- 41 g
- Fibre:
- 4 g
- Cholesterol:
- 50 mg
- Protein:
- 25 g
- Sodium:
- 460 mg
- Potassium:
- 760