Dive into the culinary heritage of the Federated States of Micronesia with Micronesian rice, a staple that embodies both tradition and sustenance. Discover the unique varieties of rice cultivated across the islands, reflecting the diverse cultural tapestry of Micronesian communities. From the lush paddies of Pohnpei to the terraced fields of Yap, each grain carries a story of resilience and connection to the land. Explore the rich flavors and versatile uses of Micronesian rice in traditional dishes like kelaguen and empanada, and experience the essence of Micronesian cuisine with every savory bite.

Ingredients:

• 2 cups jasmine rice
• 2 cups coconut milk
• 1 cup water
• 1 teaspoon salt
• 4 fillets of fresh fish (such as mahi-mahi or snapper)
• 2 tablespoons soy sauce
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons vegetable oil
• Salt and pepper to taste
• Sliced green onions for garnish
• Lime wedges for serving

Instructions:

1- Rinse the jasmine rice under cold water until the water runs clear. Drain well and set aside.

2- In a large pot, combine the coconut milk, water, and salt. Bring to a gentle boil over medium heat.

3- Add the rinsed rice to the pot and stir well. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed. Fluff the rice with a fork and let it rest, covered, for 5 minutes before serving.

4- While the rice is cooking, prepare the fish marinade. In a shallow dish, combine the soy sauce, lemon juice, minced garlic, grated ginger, and vegetable oil. Season with salt and pepper to taste.

5- Pat the fish fillets dry with paper towels and place them in the marinade, turning to coat evenly. Let the fish marinate for 15-20 minutes.

6- Preheat the grill or grill pan over medium-high heat. Lightly oil the grill grates to prevent sticking.

7- Remove the fish from the marinade and shake off any excess. Grill the fish fillets for 3-4 minutes per side, or until cooked through and lightly charred on the outside. Cooking time will vary depending on the thickness of the fillets.

8- Serve the grilled fish alongside the coconut rice. Garnish with sliced green onions and serve with lime wedges on the side. Enjoy your taste of Micronesia!

Nutritional Values:

Jasmine rice (2 cups):

• Calories: 440 kcal
• Carbohydrates: 96 g
• Protein: 8 g
• Fat: 0 g
• Fiber: 2 g

benefits

• Provides carbohydrates for energy.
• Contains a small amount of protein.
• Low in fat and a source of dietary fiber.

Coconut milk (2 cups):

• Calories: 960 kcal
• Carbohydrates: 20 g
• Protein: 8 g
• Fat: 96 g
• Fiber: 0 g

benefits

• Adds creaminess and flavor to dishes.
• Rich in healthy fats, including medium-chain triglycerides (MCTs).
• Contains vitamins and minerals such as iron, magnesium, and potassium.

Fresh fish fillets (4 fillets):

• Calories: Approximately 400-600 kcal (depending on the type of fish and size of fillets)
• Protein: Approximately 80-100 g
• Fat: Approximately 10-20 g

benefits

• Excellent source of high-quality protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Provides essential vitamins and minerals like vitamin D and selenium.

Soy sauce (2 tablespoons):

• Calories: 20 kcal
• Carbohydrates: 2 g
• Protein: 2 g
• Fat: 0 g
• Sodium: 1600 mg

benefits

• Adds savory flavor (umami) to dishes.
• Contains amino acids and small amounts of protein.
• May have some health benefits due to its antioxidant properties.

Lemon juice (2 tablespoons):

• Calories: 8 kcal
• Carbohydrates: 3 g
• Protein: 0 g
• Fat: 0 g
• Vitamin C: 12 mg

benefits

• Adds acidity and tanginess to dishes.
• Good source of vitamin C, which supports immune function and skin health.
• May aid in digestion and detoxification.

Garlic (2 cloves):

• Calories: 10 kcal
• Carbohydrates: 2 g
• Protein: 0.5 g
• Fat: 0 g

benefits

• Adds flavor and aroma to dishes.
• Contains compounds like allicin, which may have antibacterial and antiviral properties.
• Has potential health benefits, including lowering cholesterol and blood pressure.

Ginger (1 tablespoon):

• Calories: 4 kcal
• Carbohydrates: 1 g
• Protein: 0.1 g
• Fat: 0 g

benefits

• Adds warmth and spice to dishes.
• Contains gingerol, which has anti-inflammatory and antioxidant properties.
• May help alleviate nausea and aid digestion.

Vegetable oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28 g

benefits

• Provides essential fatty acids.
• Source of vitamin E, an antioxidant that supports skin health.
• Helps with the absorption of fat-soluble vitamins.

Salt and pepper: Negligible in terms of calories and nutrients, depending on usage.

These values are approximate and can vary based on factors such as brand, cooking methods, and specific types of ingredients used.