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Easy Coconut Fish Meal Prep

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 323
Protein 37g
Fat 12g
Carbs 15g
Total Time 25 minutes

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Coconut Fish Recipe

Ingredients

Madagascar Coconut Fish
Ingredients for 4 servings

  • spray avocado oil
  • 1 3/4 lb wild halibut
  • pinch of sea salt & pepper
  • 1 tablespoon avocado oil (or coconut oil or olive oil)
  • 1 1/2 tablespoon garlic, minced
  • 2/3 cup white onion, diced
  • 1 tablespoon fresh ginger, grated
  • 4 Roma tomatoes, drained of seeds and sliced
  • juice from 1/2 lemon
  • 2 teaspoons Madras curry powder (or 2 tsp curry powder + 1 tsp chili powder)
  • 1 can (13.5oz) lite coconut milk (OR full fat coconut milk if you desire more calories)
  • sea salt & pepper to taste
  • Garnish
    • fresh cilantro
Steps
  1. Set a nonstick skillet on high heat.  Once hot, spray the skillet with avocado oil for searing.  Add the halibut and sear on each side for no more than 2 minutes, or until the outside edges are brown/seared.  Remove the fish from the skillet.
  2. Reduce the heat to medium-low and add avocado oil, onion, garlic and ginger.  Saute in the skillet for 3 minutes until the onions turn slightly brown.
  3. Add the tomatoes and continue cooking and stirring until the tomato slices burst and turn into a paste in the skillet, about 3 – 5 minutes.
  4. Sprinkle in the curry powder and bloom the spices for 1 minute.  Squeeze in some lemon juice, then pour in coconut milk and bring to a light simmer.  Reduce the heat to low, then cover and cook for 10 minutes.  Season to taste with sea salt & pepper.
  5. Then remove the top and add the fish to the sauce, then cover and cook for an additional 6 – 8 minutes on low.
  6. Remove from the heat, allow the sauce to slightly thicken, then garnish. Enjoy with your choice of rice and grilled vegetable.
    Madagascar Coconut Fish

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Calories
323
Protein
37g
Fat
12g
Carbs
15g
Sodium
Fiber
4g
Sugar
4g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.