Bass with Herbed Rice and Coconut-Vegetable Chowder Recipe

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Bass with Herbed Rice and Coconut-Vegetable Chowder
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Ingredients:

Directions:

  1. For chowder: Heat oil in heavy large pot over medium heat. Add next 6 ingredients. Cover and cook until onion is soft, stirring occasionally, about 4 minutes. Add coconut milk and next 4 ingredients and bring to boil. Reduce heat to low and simmer uncovered 1 hour. Strain into large saucepan, pressing on solids in strainer. If necessary, simmer broth until reduced to 4 cups.
  2. Meanwhile, cook yam cubes in large saucepan of boiling salted water until just tender, 6 to 8 minutes. Using skimmer, transfer yam to bowl. Add Yukon Gold potatoes to same saucepan and cook until just tender, about 10 minutes. Drain; add to bowl with yam. DO AHEAD: Broth and potatoes can be made 1 day ahead. Cool, cover separately, and chill.
  3. Bring coconut-carrot broth to simmer over medium heat. Add all cooked potatoes, sugar snap peas, red bell pepper, and carrot. Simmer until all vegetables are tender, 5 to 6 minutes.
  4. For fish: Place flour in shallow bowl. Combine 1/2 cup water and egg in another shallow bowl; whisk to blend. Place panko in third shallow bowl. Sprinkle fish pieces with salt and pepper. Coat in flour, then egg mixture, then panko.
  5. Pour enough oil into large nonstick skillet to coat bottom. Heat oil over medium-high heat. Add fish to skillet. Cook until golden and crisp and just opaque in center, about 3 minutes per side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1335.52 Kcal (5592 kJ)
Calories from fat 439.67 Kcal
% Daily Value*
Total Fat 48.85g 75%
Cholesterol 540.62mg 180%
Sodium 1677.42mg 70%
Potassium 3084.42mg 66%
Total Carbs 90.77g 30%
Sugars 22.41g 90%
Dietary Fiber 9.46g 38%
Protein 129.68g 259%
Vitamin C 106.3mg 177%
Vitamin A 2.3mg 75%
Iron 116.7mg 649%
Calcium 220.5mg 22%
Amount Per 100 g
Calories 101.79 Kcal (426 kJ)
Calories from fat 33.51 Kcal
% Daily Value*
Total Fat 3.72g 75%
Cholesterol 41.2mg 180%
Sodium 127.85mg 70%
Potassium 235.08mg 66%
Total Carbs 6.92g 30%
Sugars 1.71g 90%
Dietary Fiber 0.72g 38%
Protein 9.88g 259%
Vitamin C 8.1mg 177%
Vitamin A 0.2mg 75%
Iron 8.9mg 649%
Calcium 16.8mg 22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 30
    Points
  • 34
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Bad Points

  • High in Sodium

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