You can adapt this traditional Thai recipe using your preference of fresh or frozen seafood. Try a firm fish like scallops, lobster-tail meat or shrimp or substitute firm tofu for the seafood to create a stunning vegetarian entree.
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Olive oil cooking spray
1 garlic clove, minced
1 shallot, minced
3/4 cup light, unsweetened coconut milk
1 1/2 to 2 teaspoons red curry paste
1/8 teaspoon sugar substitute
1 teaspoon grated lime zest
1 pound swordfish, skin removed, cut into 1-inch cubes
2 teaspoons Thai fish sauce (nam pla)
1 small zucchini, cut into thin, 3-inch matchsticks (about 4 ounces)
1/2 small red bell pepper, seeded and thinly sliced
10 ounces baby spinach
2 cups hot, cooked brown basmati rice
2 tablespoons chopped, fresh basil
1 tablespoon chopped, fresh cilantro or mint
1 lime, quartered
- Coat a large non-stick skillet with cooking spray. Add garlic and shallot and saute for about 5 minutes over medium heat, until they begin to soften. Add 1/3 cup of the coconut milk, and continue to cook 2 to 3 minutes, until it begins to thicken slightly. Add curry paste (to taste), sugar substitute and lime zest; stir to combine.
- Add swordfish, and cook 1 minute, stirring constantly. Stir in the remaining coconut milk, fish sauce, zucchini and bell pepper. Cook, stirring, for a few minutes, until the vegetables are crisp-tender, and the swordfish is cooked through. Add the spinach and cook just until it wilts. Remove from heat.
- Lightly coat a 1/2-cup mold with cooking spray. Spoon 1/2 cup of the hot rice into the mold and press down firmly. Carefully remove the rice from the mold onto a shallow soup bowl or dinner plate. Spoon 1/4 of the curried swordfish over the rice, garnish with basil and cilantro and top with lime. Repeat with remaining servings.
Nutrition information (per serving)
Makes 4 servings
Calories: 340 (25% calories from fat)
Total fat: 9 g
Saturated fat: 4 g
Protein: 31 g
Carbohydrate: 33 g
Dietary fiber: 6 g
Cholesterol: 50 mg
Sodium: 480 mg
Potassium: 590 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).