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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.

 

"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.

Thickening Agents - Cornstarch

Cornstarch is actually a flour. It is the endosperm of corn kernels that has been dried and ground, much the same way that wheat flour is made (in England cornstarch is actually called cornflour). Like other flours, cornstarch makes a good thickening agent.

It is frequently used in Asian cooking and a clear sheen is typical of sauces thickened with cornstarch. When used in baking, it helps produce a finer texture as well as a silky sheen.

There is, however, little similarity to wheat flour when using cornstarch to thicken sauces. There are a few rules for using cornstarch properly:

  1. It has twice the thickening power of wheat flour and it produces a clearer sauce.
  2. When starting with an acidic liquid (juices, vinegars, wines), the thickening power will be about half.
  3. It is best to mix it with water before incorporating it into a sauce, as it clumps easily.
  4. If the sauce is overheated or overstirred, it will begin to breakdown and lose thickening power.

 

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

AND

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