Ginger-Lime Poached Sole

Prep time: 20min
Total time: 35min
Serves 4
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 ginger
15 mL
1 tsp
each curry powder, lime zest and hot pepper sauce
5 mL
2 cups
sodium-reduced 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
0
1/4 cup
lightly packed coriander leaves
60 mL
ΒΌ of the recipe
calories
340
fat
8 g
saturated fat
4 g
carbs
41 g
protein
25 g
cholestrol
50 mg
fibre
4 g
sodium
460 mg
potassium
760 mg

Directions

  1. Prepare rice according to package directions without adding butter or salt; reserve.

  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.

  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 coriander.