Special Diet Information

Coumadin® (Warfarin)
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.

Gluten Sensitivity
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

The refrigerator light goes on...

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.


Pantry Meals : Ginger Papaya Whitefish

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 Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice


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
1/4 tsp salt
fresh ground black pepper (to taste)
spray olive oil
2 6 ounce whitefish filets (cod, orange roughy or tilapia)
1 tsp corn starch
4 Tbsp water
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.

Nutrition Facts

Serving size: 6 ounces fish with sauce

Servings: 2

Amount Per Serving

Calories 182 Calories from Fat 31
% Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 72mg 24%
Sodium 384mg 16%
Total Carbohydrates 6g 2%
    Dietary Fiber 0g 1%
    Sugars 4g
Protein 30g
Vitamin A 5% Vitamin C 5%
Calcium 3% Iron 5%
Vitamin K 4 mcg Potassium 715 mg
Magnesium 56 mg