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Recipe: Grilled snapper curry

Recipe: Grilled snapper curry

This curry recipe doesn''t call for coconut milk. Instead, it''s made with soy or skim milk, which keeps the fat content down.

This curry sauce can be made with soy or skim milk, which keeps the fat content down.

Directions

Mix coconut extract and spices with milk and cornstarch. Set aside.

Heat large skillet to medium-high, add oil and quickly saute vegetables. Cook for a few minutes, until some browning has occurred and vegetables are soft. Add milk and spice mixture to pan and stir to combine. Heat gently, but do not boil. Remove from heat.

Grill snapper on charcoal grill until it reaches an internal temperature of 145 F. Serve each grilled fillet with 1 1/2 cups of vegetables and sauce.


Ingredients
  • 1/2 teaspoon coconut extract
  • 1 teaspoon black pepper
  • 1/2 teaspoon fennel seed
  • 1 tablespoon tumeric
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 cup soy or skim milk
  • 1 teaspoon cornstarch
  • 1 teaspoon canola oil
  • 2 tablespoons fresh ginger, minced
  • 1 poblano pepper, sliced
  • 2 cups sliced bok choy
  • 2 cups sliced celery
  • 1 cup sliced red bell pepper
  • 1 cup sliced onion
  • 2 cloves garlic, minced
  • 4 six-ounce red snapper fillets (each will be about 4 ounces when cooked)

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy1.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories295 
Carbohydrate18 g 
Cholesterol63 mg 
Fiber4 g 
Monounsaturatedfat1 g 
Potassium 
Protein40 g 
Saturatedfat1 g 
Servingsize1 fillet (4 ounces cooked) and about 1 1/2 cups vegetables and sauce 
Sodium246 mg 
TotalFat7 g 

2013-03-01

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