Roasted Fish with Kabocha Coulis Recipe

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Roasted Fish with Kabocha Coulis
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  1. Rinse fish and pat dry; coat pieces with about 2 teaspoons olive oil. Sprinkle lightly all over with salt and pepper. Set a 10- to 12-inch nonstick frying pan with ovenproof handle over high heat; when hot, set fish in pan and cook until lightly browned on the bottom, 2 to 3 minutes.
  2. Transfer pan with fish to a 350° regular or convection oven and bake until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes.
  3. Meanwhile, rinse and drain mushrooms; trim off and discard stems for shiitakes (tough stem ends only for portabellas). Cut mushrooms into 1/2-inch chunks.
  4. In an 8- to 10-inch nonstick frying pan over medium-high heat, stir mushrooms and garlic in 1 teaspoon oil until mushrooms are limp, about 5 minutes. Add broth, tomato sauce, and soybeans; simmer, uncovered, stirring occasionally, until soybeans are tender to bite, about 5 minutes. Stir in 1 tablespoon chives. Add salt and pepper to taste.
  5. Mound a fourth of the soybean mixture in the center of each of four dinner plates. Top each mound with a piece of fish, pan-browned side up, and spoon Kabocha coulis equally around soybean mixture. Gently shake each plate to level coulis. Garnish fish with remaining tablespoon chives and scatter chopped basil over coulis if desired. Add more salt and pepper to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1069.69 Kcal (4479 kJ)
Calories from fat 414.18 Kcal
% Daily Value*
Total Fat 46.02g 71%
Cholesterol 22.67mg 8%
Sodium 3079.9mg 128%
Potassium 2540.5mg 54%
Total Carbs 128.2g 43%
Sugars 57.15g 229%
Dietary Fiber 20.58g 82%
Protein 39.31g 79%
Vitamin C 89.6mg 149%
Iron 11.9mg 66%
Calcium 560.3mg 56%
Amount Per 100 g
Calories 148.6 Kcal (622 kJ)
Calories from fat 57.54 Kcal
% Daily Value*
Total Fat 6.39g 71%
Cholesterol 3.15mg 8%
Sodium 427.85mg 128%
Potassium 352.92mg 54%
Total Carbs 17.81g 43%
Sugars 7.94g 229%
Dietary Fiber 2.86g 82%
Protein 5.46g 79%
Vitamin C 12.4mg 149%
Iron 1.6mg 66%
Calcium 77.8mg 56%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 24.4
  • 28

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium,
  • High in Sugar

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