Healthy Fish Recipe

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This healthy fish recipe has been an excellent go-to whenever we eat white fish. It is especially good with cod or halibut, which seem to go on sale often. We make this more often when white fish is cheap.

Combining it with our latest “sweet potato pasta” Pinterest inspiration, then adding the margarita-inspired lemon-tequila reduction brought our easy white fish recipe to a whole new level!

Healthy Fish Recipe

Healthy Fish Recipe

This healthy fish recipe is something I've made variations of over the years. Tonight was one of our favorite versions - so I thought I'd share it with you!

Ingredients

    Fish and Sauce
  • 2 Pounds White Fish (Cod or Halibut are Best)
  • Salt
  • Pepper
  • Herbs du Provence (@ Grocery Store in Spices Section)
  • Olive Oil
  • Zest of 1 Lemon
  • 4-6 Tablespoons Coconut Oil
  • 2 Medium Lemons
  • Shot of Tequila (we use White Tequila)
  • 1/2 Cup Apple Cider Vinegar
  • 1 Cup Water
  • 3 Tablespoons Honey
  • 4 Drops Liquid Stevia
  • Dash of Cayenne Pepper
  • Sweet Potato Pasta
  • 2 Sweet Potatoes
  • Crushed Red Pepper
  • Salt
  • Pepper
  • Cayenne Pepper
  • 1 Lemon
  • Equipment Needed
  • Mandolin or something to make super thin slices
  • Strainer
  • Straining ladle to scoop out pasta

Instructions

    Prep Potatoes
  1. Cut sweet potatoes lengthwise (the long way) into 3/4" thick (or so) slices.
  2. Using thinnest setting on mandoline, slice the 3/4" edge into pasta-like-strips.
  3. Fill medium pan 3/4 full with water. Add salt until it is like ocean salt water, and a couple shakes of ground cayenne pepper. Bring to boil.
  4. Prep Fish
  5. Trim and cut cod into 4" pieces and sort by thickness (I usually have 3 groups of thin, medium, and thick pieces).
  6. Generously season both sides of all pieces with salt, pepper, and herbs. Sprinkle tops with zest and lightly with olive oil. Turn fish to coat both sides lightly with olive oil.
  7. Put 2-3 Tablespoons coconut oil in large saute (frying) pan, and pre-heat on high.
  8. Get Cooking
  9. Toss sliced sweet potato "noodles" into seasoned, boiling water. Gently stir (kind of "toss") occasionally and watch closely. Take them out as SOON as they are soft, but still have a slight firmness (you don't want them mushy). "Al dente" is perfect - like slightly undercooked pasta. Once they're done, put them in colander/strainer.
  10. Cook fish, grouping by size, in frying pan on high heat until the first side is cooked halfway through. The surface will be seared, and the fish will be white halfway through. Flip and cook until white and flaky all the way through. When done, place on paper towel, squeeze lemon juice onto each piece, and cook the next group. I usually cook the fish in three batches, adding a little coconut oil between batches.
  11. While fish is cooking, gently add juice of 1 lemon and about 2 teaspoons coarse salt to sweet potatoes in colander, very carefully tossing.
  12. Once all fish is cooked, make the sauce in the frying pan. Turn off heat, and immediately add water, vinegar and tequila. Turn heat to high, scraping the delicious goodness that cooked to the bottom of the pan. Add salt, honey, 1 lemon, and Stevia. Stir and reduce. Taste it and adjust seasoning until you like it.
  13. Serve it Up!
  14. Place sweet potatoes on plate.
  15. Sprinkle with crushed red pepper.
  16. Add a couple pieces of fish.
  17. Drizzle sauce (reduction) over the top of everything.

Notes

There is so much you could add to this. We try to keep it super easy, but if I'm feeling energetic, will add scallions (green onions), cilantro, fresh garlic, and/or jalapenos.

This is a lot of fish!

As you may have noticed, most of my recipes make quite a bit of food. We are huge proponents of good food portioning (4-5 ounces of protein per serving, 1 cup of carbs/grains, and tons of vegetables), so this recipe may seem like it makes a ton of fish. It kind of does.

However, we cook once, and store the rest in grab-and-go containers for lunch, snacks, and dinner (if it makes it that long).

We made this fish tonight, but my family will eat have a great protein option tomorrow – and maybe even the next day (but I doubt it will make it that long).

If you cook this way like we do, protect your leftovers by insisting NO crap food gets put in front of it. Check the fridge occasionally, and place all leftovers in front – in plain sight – and remind your family of the yummy, healthy options they have for snacks and meals.

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