Hello Healthy Meal Preppers!

Ready to shake up your usual dinner rotation with something fresh and flavorful? Fish with Coconut-Shallot Sauce is a light, tropical-inspired dish that’s as easy to make as it is impressive on the plate. Tender broiled fish fillets are topped with a creamy coconut milk sauce infused with caramelized shallots, garlic, and thyme—finished off with a squeeze of fresh lime for that perfect zesty kick. It’s rich without being heavy, and comes together with clean, wholesome ingredients you probably already have on hand.

What makes this recipe a total win for meal preppers? It’s fast—just 10 minutes to prep, 20 to cook—and everything happens with minimal mess, so your kitchen stays as calm as your post-dinner vibe. Plus, it’s naturally dairy-free, high in protein, and full of flavor that only tastes indulgent. Pair it with your favorite grain or veggie for a well-balanced meal you’ll look forward to all week. Let’s dive in!

Fish with Coconut-Shallot Sauce Recipe:

Per serving: 343 Calories • 8.6g Carbs (1.7g Fiber) • 22.0g Fat • 29.3g Protein

10 minutes to prep , 20 minutes to cook

Ingredients

Scaled to 1 serving

• 3/4 cloves, minced Garlic (2.2 g)

• 3/16 tsp Salt (1.1 g)

• 1/2 spray Pam cooking spray (0.1 g)

• 1/2 tbsp Olive oil (6.8 g)

• 1/2 tbsp, leaves Thyme (1.4 g)

• 1/16 tsp Pepper (0.1 g)

• 5 oz Grouper (142 g)

• 1/2 tbsp chopped Shallots (5 g)

• 1/4 cup Coconut milk (56 g)

• 1 tbsp Coconut meat (5.3 g)

• 1/4 fruit Limes (17 g)

Directions

Directions are for original recipe of 4 servings

1. Skin and cut the fish into number of servings being prepared. Finely chop the shallots and slice the lime into wedges.

2. Position the oven rack in the upper third of the oven and preheat the broiler to high. Line a baking sheet or broiler pan with foil and coat with cooking spray.

3. Mash the garlic and two-thirds of the salt on a cutting board with a fork to make a thick paste. Combine with half of the oil, thyme, and pepper.

4. Place the fish on the prepared pan and spread the paste on top.

5. Heat the remaining oil in a medium skillet over medium heat. Add the shallots and cook, stirring, for 30 seconds. Add the coconut milk, increase heat to medium-high, and bring to a simmer.

6. Reduce heat to medium-low and simmer until reduced to 3/4 cup, about 6 minutes. Season with the remaining salt and pepper to taste.

7. Meanwhile, broil the fish until just cooked through, 6 to 8 minutes. Spoon the sauce on top, sprinkle with coconut, and serve with lime wedges.