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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.
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Characteristics

Dinner One Dish Meals

Nutritional Facts Per Serving

Nutrition Description:
¼ of the recipe
Calories:
340
Fat:
8
Saturated Fat:
4
Carbs:
41
Fibre:
4
Cholesterol:
50 mg
Protein:
25
Sodium:
460 mg
Potassium:
760