Cuban Fish & Veggies

Time: 40 minutes

• 4 white fish fillets (such as tilapia), 4 to 6 ounces each
• 1 lemon, divided
• ¼ cup flour (rice or tapioca)
• 1 Tbsp. plus 1 tsp. Cuban seasoning blend*(recipe below)

• 2 Tbsp. coconut oil

• 1 cup onion, chopped

• 1 cup green pepper, chopped
• 1 can stewed tomatoes

• ½ cup dry white wine (optional)
• chopped parsley, as optional garnish

• cooked rice of choice (optional, but encouraged)

Rinse and dry each fillet. Place on a plate and squirt the juice from one half lemon over the fillets, turning them to coat well. In a large zip-lock bag, combine flour and 1 tablespoon of the Cuban seasoning. Add the fillets to the bag; shake well.
Heat the oil in large skillet over medium heat. Place each fillet individually into the skillet. Fry fillets on each side until golden brown, about 3 to 4 minutes each. Remove to a plate.

Add the onions, peppers, and tomatoes to the skillet. (There should still be a bit of oil in skillet--if not, add a few teaspoons.) Stir and cook the vegetables until the onions begin to soften, about three minutes. Add remaining juice from the lemon, plus the remaining Cuban seasoning (1 teaspoon) and the wine. Reduce heat to low. Place the fillets back in skillet over the vegetables and cover. Stew for five minutes to allow the fish to heat and absorb flavors from the vegetables and juices. Serve you’re your choice of rice and garnish with parsley, if desired.

Cuban seasoning blend:
(combine in a small bowl and mix well)

Combine 3 teaspoons of each:
• Dried oregano
• Ground cumin
• Paprika

2 teaspoons of each:
• Brown sugar (I used turbine do sugar not brown sugar)
• Dried garlic
• Dried onion
• Salt + 1 tsp. of pepper

We also used pink Mediterranean rice to serve this over - a blend high in manganese, molybdenum, and magnesium.

Nutritional info: 3 servings at 16g carb, 33g protein, 11g fat. (without rice)




Cuban Meat Sauce or Marinade

Time: 8 minutes

• 2 heads garlic, peeled
• 1 tsp. salt
• 1/4 cup fresh orange juice
• 1/4 cup fresh lime juice
• 1/4 cup olive oil
• 1 tsp. oregano
• 1/4 tsp. cumin
• zest of 1/2 orange + 1/2 lime

Crush the garlic into a small bowl and add the salt. Mix well. Stir in the remaining ingredients.

You can pour this over pre-cooked chicken, pork, or shrimp. You can also use it as a marinade.

Nutritional info: total recipe contains 54g fat.


Mint Sauce

This is a great sauce to use over lamb. We used it over lamb patties and pink rice and served it with green beans recently.

Time: 5 minutes

• 2 1/2 Tbsp. washed, dried, and chopped mint leaves
• 2 Tbsp. red wine vinegar or apple cider vinegar
• 1/2 tsp. rosemary
• 1/2 tsp. cumin
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 1 cup plain yogurt

Process everything except the yogurt in a blender or food processor. Place the yogurt into a bowl. Stir the herb mixture into the yogurt, then use as a topping over lamb or beef.

Nutritional info: the recipe total is basically the equivalent of 1 cup of whatever form of yogurt you've chosen to use. 1 cup full-fat yogurt = 11g carb, 9g protein, 8g fat.