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Thai Style Snapper with Seaweed

Thai restaurants are very popular. Yet, sometimes the dishes are too rich for some people. This Thai style dish is a rich tasting, healthy version we created for you with many nutritional benefits. It is another delicious way to have more seaweed in your diet.

Thai Style Snapper with Seaweed Prep and Cook Time: 30 minutes

Ingredients:
4 medium pieces dried wakame seaweed soaked in 1 cup hot water, save water(you should have about cup seaweed after soaked and chopped)
8oz thick rice noodles
2 TBS minced fresh ginger
3 medium cloves garlic, pressed
tsp turmeric
6oz canned coconut milk
1 lb snapper cut into 1 inch pieces, (thick cut)
cup chopped fresh cilantro
1 cup chopped scallion
3 TBS fresh lemon juice
2 medium tomatoes, seeds removed and chopped about 3/4 inch pieces
2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren't as long as usual.)
salt, white pepper to taste

Directions:


  1. Rinse and soak wakame seaweed for about 10 minutes, or until soft.
  2. Bring water to a boil and cook noodles according to package directions. When cooked, drain noodles and divide between 4 bowls.
  3. While noodle water is coming to a boil, mince ginger and garlic. Heat 1 TBS of the seaweed water in a non-stick wok or large skillet. Healthy Stir-Fry ginger, garlic and snapper in broth for 2 minutes, stirring constantly.
  4. Add chopped wakame, turmeric, coconut milk, rest of seaweed water and simmer on medium high heat for about 5 minutes.
  5. Add cilantro, scallion, lemon juice and tomatoes. Turn off heat and season with salt and pepper to taste. Ladle over noodles and top with mung bean sprouts.

    Serves 4

Healthy Cooking Tips: Use regular coconut milk for this dish, not low fat. It tastes much better, and we have reduced the amount used in this recipe so less is needed. When cutting and cooking snapper for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. Sear the pieces on all sides if possible by stirring gently before adding the liquid. This will seal in the flavor. Make sure your ingredients are prepared and ready before you start cooking. Once you begin to stir-fry, this recipe goes fast. It is easy to over cook your ingredients if you are still preparing them while cooking. By slightly chopping the mung bean sprouts they are easier to eat. This dish is best when all the ingredients are very fresh, especially the mung bean sprouts.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Thai Style Snapper with Seaweed
1.00 serving
471.27 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 133.32 mcg 166.7 6.4 excellent
tryptophan 0.41 g 128.1 4.9 excellent
vitamin C 47.69 mg 79.5 3.0 excellent
selenium 46.25 mcg 66.1 2.5 very good
protein 31.17 g 62.3 2.4 very good
vitamin B12 (cobalamin) 3.40 mcg 56.7 2.2 very good
manganese 0.92 mg 46.0 1.8 good
phosphorus 373.69 mg 37.4 1.4 good
vitamin B6 (pyridoxine) 0.66 mg 33.0 1.3 good
folate 131.07 mcg 32.8 1.3 good
potassium 1075.93 mg 30.7 1.2 good
vitamin A 1509.40 IU 30.2 1.2 good
magnesium 109.48 mg 27.4 1.0 good
iron 4.83 mg 26.8 1.0 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Thai Style Snapper with Seaweed

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This page was updated on: 2002-09-27 13:24:20


For education only, consult a healthcare practitioner for any health problems.


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