healthy dinner - Page 4

Fresh Mahi-mahi Made In This Thai Coconut Curry Sauce

Mahi-mahi is a popular fish species found in the tropical and subtropical waters of the world. It is also known as the dolphin fish or dorado. It has a firm texture and a sweet, mild flavor, which makes it a popular choice among seafood lovers.

One delicious way to prepare mahi-mahi is by cooking it in a Thai coconut curry sauce. This recipe is not only easy to make, but it also packs a punch of flavors that will leave your taste buds dancing.

This recipe serves 4 people and takes around 30 minutes to make. It is a perfect dish for a weeknight dinner or a special occasion. The combination of the sweet and mild mahi-mahi with the spicy and creamy coconut curry sauce is sure to be a hit with everyone at the table.

Here’s what you’ll need to make fresh mahi-mahi in Thai coconut curry sauce:



Ingredients

  • 1/2 can of unsweetened coconut milk
  • 1 tablespoon fresh lime juice
  • 2 tablespoon Thai red curry paste
  • 2 teaspoon sugar
  • 4 teaspoons minced peeled fresh ginger
  • 1 teaspoon garlic seasoning
  • 1 teaspoon fish sauce
  • 2 tablespoons minced green onions (more for garnishing after plating)
  • 1 pound of mahi-mahi fillets (sliced into 4 pieces)
  • This dish should be served with steam rice or quinoa & rice mix (basmati, wild and jasmine rice mix)

Instructions

  1. Combine the coconut milk, lime juice, red curry paste, garlic, fish oil, salt together in a bowl, green onions and mix. Scoop out 1/4 cup of the sauce to brush the fish with later.
  2.  Pour the remaining mix in a sauce pan and bring to a boil over medium high heat. Simmer  for 8 to 9 minutes until sauce thickens slightly. 
  3. Remove the sauce from heat; stir in green onions. Set aside to cool slightly. Season sauce with salt and pepper.
  4. Preheat oven to 400 degrees. Season fish with salt and pepper then brush each pieces of fish with the 1/4 cup of sauce you set aside from earlier. Bake the fish in the oven for 15 minutes.
  5. Once the fish is ready, serve with rice and pour some of the remaining sauce over the fish. Sprinkle with additional green onions if needed.

Fresh Green Salad with Homemade Greek Yogurt Dressing

Are you looking for a delicious and healthy meal option that’s easy to make? Look no further than this Fresh and Creamy Green Salad with Homemade Greek Yogurt Dressing recipe! Packed with a variety of fresh greens and vegetables, this salad is a great way to get your daily dose of nutrients while satisfying your cravings for something delicious. The homemade Greek yogurt dressing is the star of the dish, adding a tangy and creamy flavor to the greens. Plus, it’s easy to make and much healthier than store-bought dressings. So, whether you’re looking for a quick lunch or a healthy side dish for dinner, give this recipe a try and enjoy the goodness of fresh and creamy green salad!

Ingredients

  • 1 precut packaged butternut squash
  • 1 tablespoon olive oil
  • ¼ teaspoon cumin
  • ¼ teaspoon cajun seasoning
  • Salt and pepper to taste
  • ¼ cup olive or vegetable oil
  • ¼ cup apple cider vinegar
  • 2 tablespoons Greek yogurt
  • 1 tablespoon maple syrup
  • 1 shallot, minced
  • 1 bunch of kale, spinach, and arugula (optional add in: steamed brussels sprouts)
  • 1 tablespoon sunflower seeds
  • 1 avocado peeled and diced

Instructions:

  1. Preheat the oven to 425°F. Put the squash on baking sheet pan and sprinkle with the olive oil, cumin and season with salt and pepper. Spread the squash out across the pan.
  2. Roast the squash for about 15 minutes or until tender, then scrape under the pieces using a metal spatula angled down toward the bottom of the pan and toss them around, spreading them out again.  After tossing the squash, set aside and cool for a few minutes.
  3. Meanwhile, in a small bowl, mix together the olive oil, vinegar, yogurt, maple syrup and shallots, then season with salt and pepper. 
  4. In a large bowl, combine the kale, spinach, arugula, roasted squash and sunflower seeds. Drizzle the salad with enough dressing to lightly coat, then toss to combine. (Save any extra dressing for another use.) Add the avocado, gently toss again and enjoy.

Perfectly Grilled Halibut In A White Wine Tomato Basil Sauce

Grilled Halibut in White Wine Tomato Basil Sauce is a mouthwatering dish that is perfect for seafood lovers. This dish is prepared by grilling a fresh halibut fillet until it is tender and flaky. The halibut is then topped with a rich and savory sauce made with white wine, diced tomatoes, and fresh basil leaves. The white wine gives the sauce a delicate acidity and a subtle sweetness that perfectly complements the mild flavor of the halibut. The diced tomatoes add a refreshing burst of juicy texture, while the fresh basil leaves lend an aromatic, herbaceous flavor. The combination of the perfectly grilled halibut and the flavorful tomato basil sauce makes this dish a true delight for the senses. This dish is perfect for a special occasion or a fancy dinner party, and it pairs beautifully with a crisp white wine or a light-bodied red wine.

Here are some additional tips for making delicious Grilled Halibut in White Wine Tomato Basil Sauce:

  • Use fresh halibut. The fresher the fish, the better the dish will taste.
  • Don’t overcook the halibut. Halibut is a delicate fish and should be cooked until it is just opaque in the center. Overcooked halibut will be tough and dry.
  • Use a good quality white wine. The white wine will add flavor to the sauce, so use a wine that you enjoy drinking.
  • Add some other vegetables to the sauce. Chopped onions, peppers, or mushrooms would all be great additions to the sauce.
  • Serve with rice or pasta. Rice or pasta would be a great side dish to serve with this dish. The rice or pasta will help to soak up the flavorful sauce.
  • Enjoy! Grilled Halibut in White Wine Tomato Basil Sauce is a delicious and healthy dish that is perfect for a fancy or special occasion.

Ingredients

For the White Wine Tomato Basil Sauce:

  • 2 tablespoons olive oil
  • sweet pepper (red, yellow, and orange) thin sliced
  • 2 small cloves garlic, finely minced
  • 1 pint cherry tomatoes, sliced in half
  • 1/4 cup dry white wine
  • 1/2 cup fresh basil, finely chopped
  • 1/2 tablespoon salt (more to taste)
  • 1/4 teaspoon fresh ground black pepper (more to taste)

For the Halibut:

  • 2 tablespoons olive oil
  • 1 pound fresh Halibut (or white fish of your choice), cut into 2 fillets
  • Salt and black pepper

Instructions

For the Halibut:

  1. Season both sides of fish with salt and pepper. Brush the halibut with olive oil and grill until golden brown, for about 5 – 10 minutes or until it’s cooked through.

For the White Wine Tomato Basil Sauce:

  1. Heat oil in a large saute pan over medium heat. Add sweet pepper and garlic and saute for 1 minute, or until garlic is fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft. Add in the white wine, stir, and allow the mixture to come to a gentle simmer. This process should take no longer than 10 minutes. Stir in the basil, salt, and pepper and cook for additional 2 minutes.
  2. Place the the grill halibut into the white wine tomato basil sauce and serve at once.
  3. Served with steamed broccoli and quinoa.

Coconut Jerk Shrimp and Plantains: Simple Weeknight Meal

Coconut Jerk Shrimp & Plantains is a delicious and flavorful dish that is perfect for a weeknight meal or a party. The shrimp are cooked in a flavorful jerk sauce made with coconut milk, soy sauce, brown sugar, lime juice, ginger, garlic, and scotch bonnet pepper. The plantains are fried until golden brown and tender, and they add a delicious sweetness to the dish. This dish is sure to please everyone at the table!

Here are some additional tips for making delicious Coconut Jerk Shrimp & Plantains:

  • Use fresh shrimp. The fresher the shrimp, the better the dish will taste.
  • Don’t overcook the shrimp. Shrimp should be cooked until they are pink and cooked through, but not overcooked, or they will become tough.
  • Use ripe plantains. Plantains that are too green will be starchy and not very flavorful. Plantains that are too ripe will be mushy.
  • Serve with rice or another grain. Coconut Jerk Shrimp & Plantains is a great dish to serve with rice or another grain. The rice will help to soak up the flavorful sauce.
  • Enjoy! Coconut Jerk Shrimp & Plantains is a delicious and flavorful dish that is sure to please everyone at the table!

Ingredients

  • 1 pound extra-large shrimp tail on, deveined, and cleaned
  • 1 coconut
  • 1 tablespoon lemon juice
  • 1 tablespoon coarsely ground pepper
  • 1 teaspoon fresh thyme
  • 1 teaspoon freshly grated nutmeg
  • 1 teaspoon salt
  • 1/4 cup soy sauce
  • 1 tablespoon vegetable oil
  • 1 medium onion coarsely chopped
  • 3 medium scallions chopped
  • 2 Scotch bonnet chilies chopped
  • 2 garlic cloves chopped
  • 1 tablespoon Jamaican all spice powder

Instructions

  1. Finely chop onions, sweet chili pepper, scallions, and garlic; set aside.
  2. Peel shrimp, devein and clean in a bath of vinegar or lemon with water.
  3. Drain and dry with paper towel. Place in a large bowl. Season with all spice, pepper, nutmeg, and pour soy sauce over shrimp and mix well. Let marinate for about 10 minutes.
  4. Here’s a trick on how to open the coconut at home with a hammer. Once you crack open the coconut, scrap some of the coconut out and set aside.
  5. Heat tablespoon of oil in a large skillet over medium heat. Add in pepper, onions, garlic, scallions, coconut and thyme. Cook for 5 minutes. Add shrimp and cook while stirring occasionally. Remove the shrimp from heat, cover and  set aside so it stays hot while you prepare your plantain or side of your choice.
  6. Cut the sweet plantains, and in a separate skillet, add 1 tablespoon of oil. Fry the plantains until they are golden. Remove the plantains from the skillet once ready. Place in a paper towel to remove excessive oil.
  7. Once the plantains are ready, serve immediately with shrimp.

How to Make A Delicious Shrimp and Salmon Poke Bowl

The shrimp and salmon poke bowl is a delicious and nutritious dish that has become increasingly popular in recent years. It is a fresh and healthy take on a classic Hawaiian dish that is both satisfying and delicious. The dish features a variety of textures and flavors, including the tender and succulent pieces of shrimp and salmon, crunchy vegetables, and fragrant herbs. It is usually served over a bed of rice or noodles, making it a filling and satisfying meal that can be enjoyed any time of the day. Whether you’re looking for a healthy and delicious lunch option or a flavorful and colorful dinner, this shrimp and salmon poke bowl is sure to impress and satisfy.

Ingredients

  • Small pack of Glass Noodles (you can get this from the local asian grocery shop or aisle from your local grocery shop).
  • 1 Lbs. of Shrimp (Cleaned and deveined)
  • Seaweed salad
  • Juice from a small Dole pineapple can (see the picture above)
  • 3 Tbs chili garlic sauce
  • 1 tsp sea salt
  • Fresh salmon sushi (see picture above, find at local seafood or Asian market place)
  • Cooked brown rice

Instructions

  1. Boil and cook brown rice as recommended on the package. I had left over brown rice so this made the process a lot easier. 
  2. While the rice is cooking, prepare the glass noodles (see package for instruction, each varies). Ideally this should be a 7 minute cooking process. The noodles are prepared very quickly. Once ready, drain and rinse with cold water, add oil to prevent stickiness.
  3. To prepare your shrimp, clean the and devein the shrimp if needed. You can always purchase ready to go shrimp from your local grocery shop.
  4. Once the shrimp are cleaned, put aside and season with sea salt. 
  5. In a skillet, add olive oil, then shrimp for 2 minutes. Add in thai chili garlic sauce and pineapple juice. Steer together, gently. Watch the shrimp as it cooks on both side. (Cook for 5 minutes). Remove from the stove and set aside allow the shrimp to cool down.
  6. Now time to plate, in a bowl add brown rice, seaweed salad, salmon, and shrimp. Add some of the sauce from the shrimp over top of the dish. Garnish with parsley flakes.
  7. Here’s the best part, time to enjoy and eat.

Here’s How To Meal Prep For The Week

Meal prepping is the process of preparing meals in advance, typically on a weekend or other day off. This can save you time and money during the week, and it can also help you eat healthier.

There are many different ways to meal prep. Some people like to cook all of their meals for the week at once, while others prefer to cook just a few meals and then reheat them throughout the week. You can also meal prep by cooking individual components of meals, such as proteins, vegetables, and grains, and then assembling them when you’re ready to eat.

No matter how you choose to meal prep, there are a few things to keep in mind:

  • Plan ahead. Decide what meals you want to make and how much food you need.
  • Make a grocery list. This will help you stay on track and avoid impulse buys.
  • Cook in bulk. This will save you time and energy in the long run.
  • Store your food properly. This will help keep it fresh and flavorful.
  • Get creative. There are endless possibilities when it comes to meal prep. Don’t be afraid to experiment with different recipes and flavors.

Meal prepping can be a great way to save time, money, and stress. It can also help you eat healthier and make better food choices. If you’re new to meal prepping, don’t be afraid to start small. Just commit to cooking one or two meals in advance each week. Once you get the hang of it, you can gradually increase the amount of time you spend meal prepping.

Here are some recommended recipes to make.

 

Ingredients

Glazed Pork Chops:

  • 1/4 cup brown sugar 
  • 1/2 tsp cayenne powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt 
  • 2 Tbsp olive oil
  • 4 thick cut boneless pork chops
  • Fresh rosemary leaves

Honey Teriyaki Chicken:

  • 1.5 lbs Boneless Skinless Chicken Tenders (
  • 1/4 cup Honey
  • 1/2 cup Teriyaki Sauce
  • 1 tbsp Minced Garlic
  • 1 tsp. Red Crushed Pepper
  • 1/4 tsp. Salt
  • 2 tbsp. Sesame Seeds
  • 1 tbsp fresh diced parsley leaves

Instructions

For Glazed Pork Chops:

  1. Preheat oven at 350 degrees. In a small bowl, combine the brown sugar, cayenne pepper, garlic powder, salt, and rosemary leave. Rub the seasoning mixture over all sides of each chop. (For best taste marinate overnight.)
  2. Transfer pork chops on a baking tray and place it in the oven for 15 – 20 minutes or until the pork chops are nice and tender.
  3. When the chops are ready, pour the sauce in the bottom of the pan over the pork chops.
  4. Serve pork chops with wild/long rice (easy option is Uncle Ben’s Rice – super easy and quick to make) and a vegetable of your choice.

For Honey Teriyaki Chicken:

  1. Chop chicken tenders into one inch pieces. Transfer chicken into a large bowl. Add in teriyaki sauce, honey, minced garlic and salt and pepper. Mix together with chicken marinate over night for best flavor and taste.
  2. Transfer chicken (liquid and all) into an oiled and heated pan over medium high heat, stirring occasionally, for about 15 minutes.
  3. Cook until sauce has reduced. When the sauce thickens up and starts sticking to the chicken, add sesame seeds. Stir.
  4. Remove the chicken from the heat and serve with the rice and vegetable. 
  5. Serve chicken with wild/long rice (easy option is Uncle Ben’s Rice – super easy and quick to make) and a vegetable of your choice.

Breakfast

  1. Prepare scrambled eggs, pre-made hash browns, turkey sausage, and turkey bacon with broccoli.
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