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Island Style Baked Fish
Pepe Laflamme of NuForm Fitness


The following recipe is sampled from my "Fit & Firm Lifestyle Course." All menus are designed to help teach the you to prepare healthy, nutritious and delicious meals that support a Fit & Firm Lifestyle. The menus are constructed utilizing what I call the "Taco Bell Principle". This strategy translates into convenient cooking whereby a few main ingredients can be transformed into many, many menu items. To minimize time spent in the kitchen, recipes are designed so that you prepare 2 to 4 or more portions of each food at a single time and enjoy it in different variations in different meals on a variety of days. This method allows the you to create a week worth of meals with just 2 to 3 organized cooking days.

A delightfully healthy and versatile recipe that takes advantage of locally available produce and fish. This recipe is easily prepared in advance, portioned and then stored away to later be reheated in the microwave.

Tools: Chef's knife, utility knife, cutting board, can opener, measuring spoons, covered pyrex baking dish, fork.

1 medium onion, chopped
3 cloves garlic, crushed
2 Tbs olive oil
1 Tbs dried thyme
black pepper & salt
1 small can crushed pineapple
1 medium papaya, sliced
2 Tbs white wine vinegar
1 1/2 lbs fish fillets
1 lemon, thinly sliced


Variations: Substitute any fresh produce such as mango or starfruit and any fish such as wahoo, tuna, salmon, etc. You may also use chicken or turkey breast (no skin). Works well with firm tofu also!

Whisk together the onion, garlic, oil, thyme, black pepper & salt with the juice from the pineapple. Let stand while you combine the pineapple, papaya, vinegar, pepper and salt. Place fish into onion mixture and turn a few times as to evenly coat it. Cover the fish in the baking dish with the papaya mixture and finally with a layer of lemon slices.

Cover dish and bake in a 375F oven for approximately 20 minutes. Garnish & serve.

Storage: After cooling, portion fish and mixture into microwave containers. Seal and store in refrigerator.

Yield: 4 Servings (6 oz each)

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