Caribbean Coconut Fish

1. Pre-heat oven to 350°F In a small sauce pan heat up onions, garlic, and butter. Saute for 2 minutes, pour in tomato sauce and cook another two minutes.

2. Pour in can of coconut milk, cilantro, lemon grass, salt and pepper. Turn of heat and let sit.

3. In a baking dish place the fish and pour coconut sauce over the top. Cover with aluminum foil and bake for 15 minutes.

4. Remove foil and bake uncovered for 10 minutes, or until fish is fork tender.

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Nutrient	Quantity
Total fats	92.8035 g
Protein	151.6235 g
Carbohydrates	42.6062 g
Energy	1580.6533 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2869 g
Water	807.8526 g
Aspartic acid	1.5672 g
Calcium, Ca	1101.6942 mg
Lutein + zeaxanthin	41.48 g
Fiber, total dietary	12.2594 g
Carotene, beta	159.175 g
Niacin	12.6051 mg
Vitamin A, RAE	218.83 g
Arginine	2.4888 g
Riboflavin	1.3029 mg
Fatty acids, total saturated 20:1	0.0302 g
Glutamic acid	3.6588 g
Stigmasterol	0.12 mg
Sodium, Na	547.1992 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1669 g
Total lipid (fat)	92.8035 g
Manganese, Mn	3.7861 mg
Fructose	0.903 g
Proline	0.669 g
Fatty acids, total saturated 16:0	8.3193 g
Fatty acids, total saturated 8:0	4.7344 g
Sucrose	0.693 g
Choline, total	476.7951 mg
Sugars, total	12.7265 g
Serine	0.8346 g
Fatty acids, total saturated 10:0	3.7625 g
Fatty acids, total saturated 18:0	4.6477 g
Fatty acids, total saturated 20:4 undifferentiated	0.3536 g
Vitamin B-6	1.3815 mg
Selenium, Se	135.8237 g
Ash	13.1375 g
Fatty acids, total saturated 18:1 undifferentiated	11.4475 g
Pantothenic acid	1.092 mg
Phenylalanine	0.8179 g
Beta-sitosterol	0.08 mg
Copper, Cu	3.2947 mg
Betaine	0.07 mg
Thiamin	1.553 mg
Retinol	204 g
Methionine	0.4073 g
Iron, Fe	15.9501 mg
Carbohydrate, by difference	42.6062 g
Phosphorus, P	1907.1299 mg
Folate, total	208.0042 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1564 g
Alanine	0.7991 g
Cholesterol	340 mg
Valine	0.9308 g
Fatty acids, total saturated 18:2 undifferentiated	10.3277 g
Glycine	0.9237 g
Carotene, alpha	1.44 g
Glucose (dextrose)	1.379 g
Fatty acids, total saturated 14:0	11.9091 g
Zinc, Zn	11.2222 mg
Isoleucine	0.6649 g
Fatty acids, total saturated 12:0	29.9824 g
Fatty acids, total polyunsaturated	11.4405 g
Leucine	1.1917 g
Tocotrienol, alpha	0.028 mg
Vitamin A, IU	983.765 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0816 g
Folate, DFE	208.0042 g
Tryptophan	0.2786 g
Vitamin C, total ascorbic acid	22.1539 mg
Phytosterols	13.5349 mg
Fatty acids, total saturated 6:0	0.3856 g
Tyrosine	0.5675 g
Vitamin B-12	6.8 g
Vitamin K (phylloquinone)	14.077 g
Fatty acids, total saturated	63.872 g
Histidine	0.4247 g
Fatty acids, total monounsaturated	11.6531 g
Threonine	0.6226 g
Folate, food	208.0042 g
Cryptoxanthin, beta	8.08 g
Vitamin E (alpha-tocopherol)	3.9596 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2244 g
Magnesium, Mg	298.5081 mg
Lysine	0.6402 g
Potassium, K	2721.1867 mg
Cystine	0.309 g
Fluoride, F	0.77 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Coconut milk	10 ounces	652.0383	15.7056	67.5852
Salt	0	0	0	0
Butter	3 tablespoons	256.5	11.7855	21.6
Garlic	3 tablespoons	37.995	8.4303	0.1275
Onion	1	28	6.538	0.07
Lemongrass	5	0	0	0
black pepper	0	0	0	0
Tomato Sauce	0.5 cup	0	0	0
cilantro	4 tablespoons	0.92	0.1468	0.0208
tuna steak	24 ounces	605.2	0	3.4