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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
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. Use gluten-free tamari sauce in place of soy sauce.

 

"If you can't control your peanut butter, you can't expect to control your life."
-Bill Watterson, Creator of Calvin and Hobbes

The refrigerator light goes on...

Simmering the sauce slowly gives it a mellow richness from the ginger and soy that goes well with a meaty whitefish like halibut or grouper. This sauce will work well over almost any choice though. If you have some fresh cilantro, sprinkle a few leaves over the top when serving.

Do Your Salt Taste Buds Learn?

In a study performed in 1982, a group of people were placed on a low-sodium diet for five months.  Their taste response to salt in solutions, soups and crackers were measured before and while they were on the diet.  During the five month period when the participants lowered their sodium intake, the same measurements were made in a control group that did not change their diet.  

In the group that lowered their sodium intake, the perceived intensity of salt in crackers increased.  In addition, the amount of salt needed for “maximum pleasantness” of taste in soup and crackers fell in the experimental group but not in the control group.  

It is clear that preferred levels of salt in food are dependent on how much salt you are used to eating.  So, give it some time and slowly decrease the amount of salt in foods you prepare and your perceptions of saltiness will change.  


 

Ginger Peanut Whitefish



Servings = 4 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe does make good leftovers as sandwiches and the sauce keeps well.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

AND

Serve with Herbed Zucchini or Sauteed Leeks or Sauteed Leeks - Low Sodium Version

4 tsp sesame oil
1 clove garlic (minced)
1 large shallot (minced)
1/4 cup raw unsalted peanuts (shelled)
3 Tbsp fresh ginger (minced)
1/2 lime (juiced)
1/2 tsp sugar
1 Tbsp low sodium soy or gluten-free tamari sauce
fresh ground black pepper (to taste)
1 cup low sodium chicken broth
4 4 ounce whitefish filets (halibut, grouper, cod)

Place 3 teaspoons of the sesame oil in a small skillet over medium heat. Add the garlic and cook for about 3 minutes. If the garlic is cooking too fast, reduce the heat. Do not let the garlic brown.

Add the shallots and peanuts. Cook for another 3 minutes, stirring occasionally.

Add the ginger and cook for another 3 – 5 minutes. Add the lime juice, sugar, soy sauce, pepper and chicken stock.

Reduce the heat until the sauce is simmering. Cook for about ten minutes reducing by about 1/2.

When the sauce is done reduce the heat to low to keep warm.

Place a large non-stick skillet over medium-high heat. Add the remaining teaspoon sesame oil to the pan. When the pan is hot add the fish. Cook for about 4 – 5 minutes on each side.

Serve the fish topped with sauce.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 4

.

Amount Per Serving

Calories 250 Calories from Fat 104
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 2g 9%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 217mg 9%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 4%
    Sugars 1g  
Protein 28g  
Vitamin A 9% Vitamin C 7%
Calcium 8% Iron 10%
Vitamin K 1 mcg Potassium 728 mg
Magnesium 117 mg