- 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
Method
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.
Disclaimer: We seek to be accurate with respect to the ingredients, nutritional information, product images and descriptions listed on our website, however, this information may change from time to time. Please always refer to the product package for the most current and accurate ingredient and nutrition information or other product information.
Nutritional Facts Per Serving
- 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
