This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"When you fish for love, bait with your heart, not your brain"
-Mark Twain, Humorist
I developed this recipe to use frozen fish filets. The idea of pantry meals is to be able to create a great and healthy meal with ingredients that you have on hand. You'll find fish in the freezer that have been individually quick frozen and then vacuum packed. These are perfect for keeping on hand. If you pull them from the freezer in the morning, they are ready in the evening.
Using papaya is a great base for sauces for those with GERD. The natural papain enzyme appears to aid in digestion and there's some evidence that ginger does the same.
Servings: 2 | Serving size: 6 ounces fish with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe can be divisible by 2.
This recipe does not make very good leftovers.
Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Roasted Beet and Fennel Salad or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions
|1 tsp||sesame oil|
|1/2 tsp||ground ginger|
|1/4 cup||papaya juice|
|fresh ground black pepper (to taste)|
|spray olive oil|
|2||6 ounce whitefish filets (cod, orange roughy or tilapia)|
|1 tsp||corn starch|
|2 Tbsp||fresh cilantro leaves|
Place the sesame oil, ground ginger, papaya juice, salt and pepper in a small mixing bowl and whisk until well blended.
Place a large non-stick skillet on the range over medium-high heat. When the pan is hot spray lightly with olive oil. Add the fish filets. Cook for about 4 minutes on one side and then turn.
After cooking the fish for about 3 minutes mix the cornstarch with the 4 tablespoons of water in a small dish until well blended. Add the cornstarch mixture to the papaya sauce and whisk well.
Add the papaya sauce to the pan with the fish. Turn the fish once and remove the fish to serving plates. Whisk the sauce well and divide evenly over the fish filets.
Sprinkle with cilantro leaves and serve.
Serving size: 6 ounces fish with sauce
|Calories 182||Calories from Fat 31|
|% Daily Value|
|Total Fat 3g||5%|
|Saturated Fat 1g||3%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 6g||2%|
|Dietary Fiber 0g||1%|
|Vitamin A 5%||Vitamin C 5%|
|Calcium 3%||Iron 5%|
|Vitamin K 4 mcg||Potassium 715 mg|
|Magnesium 56 mg|