I had the divine pleasure of meeting Ron of Wild West Coast Seafoods a couple weeks back at the Farmers Market and was delighted to speak with him about where their seafood comes from and how it’s sourced. Fish and seafood are one of those categories I’m very careful about purchasing and honestly haven’t for several years until I found Wild West Coast Seafoods. So grateful to have a source I can trust; grateful that someone else cares that much. You can read about why I’m so picky about where and how fish and seafood come from in another blog post here.
I love Moroccan food and this recipe lends itself nicely to pretty much any kind of while fish whether it be Artic char, ling cod, sablefish, petrale sole or just to name a few. Again what’s sustainable might be different in your area so I highly recommend the Seafood Watch App to help you navigate your best choices.
Health Benefits Of Fish
Fish is:
- filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin)
- rich in calcium and phosphorus
- great source of minerals, such as iron, zinc, iodine, magnesium, and potassium
- for those with hypothyroid; fish broth is rich in thyroid-supporting nutrients (recipe here)
Fish – A Taste Of Morocco
Individual serving size = ½ – 1 cup
½ – ¾ pound of your favorite sustainable white fish
1 – 2 stalks spring onion, chopped or 1 large shallot (enough to fit under your piece of fish when spread out)
1-2 tablespoons coconut or avocado oil
1 tablespoon melted butter (optional)
4 tablespoons fresh cilantro, finely chopped
1-2 tablespoons fresh lemon juice
½ teaspoon garlic, chopped finely (I usually omit garlic if I’m using shallots)
1 teaspoon cumin
1 teaspoon ground ginger
½ teaspoon turmeric
1 teaspoon dried thyme or 2 tablespoons fresh
Sea salt and pepper to taste
Place cumin, ground ginger, turmeric, thyme, salt and pepper in small bowl and mix together. Add lemon juice, coconut (warm to liquid first) or avocado oil, garlic (if using) and cilantro and mix well to make a paste. Rub both sides of your fish with the paste and let marinate for at least 30 minutes for thinner cuts and 45 minutes for thicker cuts. Note: even if you don’t have time to marinate that long just start with the fish and while you’re preparing whatever else you plan to have let it sit. Then put to steam the last 10 minutes of your prep time. It will still taste wonderful.
Chop your spring onions or shallots while marinating.
After marinating time, melt butter or avocado or coconut oil on medium heat in a skillet or sauté pan. Add the spring onions or shallots and toss until turn bright green or the whites start to go translucent. Arrange the spring onions or shallots in the pan to fit the shape of your fish. Lay your piece of fish down on the bed of spring onion or shallots and put a cover on your pan. Turn heat down to medium low. Let “steam” for approximately 5-10 minutes depending on thickness of fish. When fish turns opaque on top, it is down. Test for doneness with a fork or toothpick. Should go in and out easily and cleanly. Will keep up to 3-4 days in the fridge; works great as a prepare ahead meal.
Garnish your fish with a tablespoon of micro greens and a sprinkling of fresh thyme, serve with a side of sauteed seasonal greens and fresh seasonal salad for a simple, fast meal.
Live Vibrantly!
ps. Curious to know more about how to get the most nutrients from your food and make the best choices? Then I invite you to check out my book: “Live Vibrantly! 10 Steps to Maintain Youthfulness, Increase Energy and Restore Your Health”. Go here for more information and how to get your free bonuses.
