Pan-Seared Trini Style Fish with Coconut Rice

Flaky white fish fillets seasoned with vibrant Trini green seasoning and quickly pan-seared to perfection. Served with a fragrant coconut rice and simply steamed green beans for a light, complete meal.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 5
• Cuisine: Trinidadian
• Difficulty: Easy
• Cost: $4.67/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Kosher
• Halal
• High-Protein
• Low-Sugar

Tags

• quick
• healthy
• fresh
• sauté
• steam

Ingredients

• 5 white fish fillets (6-ounce)
• 0.25 cup fresh cilantro (chopped)
• 2 tablespoon fresh parsley (chopped)
• 2 clove garlic (minced)
• 1 tablespoon lime juice
• 1.5 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 tablespoon olive oil (extra virgin)
• 1.5 cup instant white rice (uncooked)
• 1 can full-fat coconut milk (13.5-ounce)
• 1 cup water
• 1 pound green beans (fresh, trimmed)

Instructions

1. For the fish seasoning: In a small bowl, combine 1/4 cup chopped fresh cilantro, 2 tablespoons fresh parsley, 2 cloves minced garlic, 1 tablespoon lime juice, 1 teaspoon salt, and 1/2 teaspoon black pepper. Rub this mixture evenly over both sides of the white fish fillets.
2. For the rice: In a medium saucepan, combine 1 1/2 cups instant white rice, 1 can full-fat coconut milk, 1 cup water, and 1/2 teaspoon salt. Bring to a boil, then immediately reduce heat to low, cover, and simmer for 5 minutes, then remove from heat and let stand covered for another 5 minutes.
3. While the rice is cooking, heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Carefully place the seasoned fish fillets in the hot skillet. Sear for 3-4 minutes per side, or until cooked through and flaky.
4. Steam the trimmed green beans. You can do this by placing them in a steamer basket over boiling water for 3-5 minutes, or microwaving them with a splash of water in a covered dish for 3 minutes until tender-crisp.
5. Fluff the coconut rice with a fork. Serve the pan-seared fish with coconut rice and steamed green beans immediately.

Notes

Ensure your skillet is hot enough before adding fish to achieve a nice sear. Tilapia or cod are good choices as they cook quickly. Avoid overcooking the fish to keep it tender and moist.

Nutrition (per serving)

• Calories: 440
• Protein: 37.5 g
• Carbohydrates: 38 g
• Fat: 17 g
• Fiber: 4 g
• Sodium: 680 mg
• Saturated Fat: 9.5 g
• Sugar: 3 g
• Cholesterol: 70 mg