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A Fish Recipe That Can Increase Antioxidants

A Fish Recipe That Can Increase Antioxidants

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You’ll love the taste of this antioxidant fish recipe. We’ve served it over brown rice to give you a balanced and meal, as the brown rice will soak up the rich, coconut sauce and you’ll experience a burst of flavor with each bite. Poaching the fish in the sauce ensures it will stay moist and gives the fish a chance to marinate in all of the flavors. Leaving out the red peppers will give you a delicious cleanse-friendly meal.


Coconut Oil for Health and Energy

There are so many fat sources to choose from that it can be hard to know which are best for us. We love coconut oil for its subtle flavor, its ability to stand up to heat, and beneficial saturated fats. The term “saturated” has falsely been labeled as negative when it comes to fat. The saturated fats found in coconuts, specifically, have actually been shown to increase the production of good cholesterol and even convert bad-for-you cholesterol (LDL) into good cholesterol (HDL).

The type of fat found in coconut oil is medium-chained and much easier to convert to energy than other forms of fats. Specifically, coconut oil contains caprylic acid, lauric acid, and capric acid. These medium-chained fatty acids are much easier to digest and since they are processed by the liver they convert to energy more easily (and thus are less likely to be stored as body fat). Coconut oil is also antifungal making it a great food to help prevent infections and to boost immunity.

Get Your Greens In

Spinach is one of the longest standing superfoods, and for good reason. It’s also very subtle in flavor which is why we love it for green smoothies and for folding into saucy dishes like this one. Spinach is high in dietary fiber, folic acid, and contains dozens of phytonutrients which help fight inflammation throughout the body. It is low on the glycemic index, meaning it is a carbohydrate source that will not spike your blood sugar. This makes it a great choice to help prevent diet-related illnesses like cancer, heart disease, and diabetes.

Choose Whole Grains

We recommend choosing the whole source gluten-free grains on and off of your cleanse. When grains are processed to make white rice or refined flours, the bran and germ of the grain are typically stripped. This means a loss of valuable fiber and micronutrients like selenium, magnesium, and potassium. The micronutrients and fiber help slow the absorption of these grains into your system, meaning they won’t dramatically spike your blood sugar which can cause inconsistent energy and cravings.

Ingredients:

1 pound white fish like halibut (salmon also works well)
1 tablespoon coconut oil
8 ounces mushrooms
1/2 white onion
1 red bell pepper (leave out if cleansing)
3-4 cloves garlic
1 tablespoon minced ginger
1/2 tablespoon turmeric
1/2 teaspoon red pepper flake (optional)
3 cups spinach
1 can of coconut milk
1 cup veggie broth
2 limes
Salt and pepper to taste

Directions:

Slice onion, mushrooms, and bell pepper, if using. Mince garlic and ginger. Rinse and dry fish.

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Heat coconut oil over medium heat. Add mushrooms, onions, peppers, turmeric, red pepper flakes, and salt and pepper to the oil. Saute until softened and lightly browned (5-7 minutes). Add garlic and ginger and saute for 2 minutes.

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Pour in broth, coconut milk, juice of one lime, and bring to a boil. Immediately reduce to a simmer, add fish, and submerge in liquid. Simmer fish for 7-9 minutes, or until cooked through.

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Remove fish from liquid and set aside. Fold in spinach until wilted. Serve fish, vegetables, and a generous portion of sauce over a bed of brown rice or quinoa.

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Serve with remaining lime cut into wedges.

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Recipe and photography by Kaitlyn Noble

If you like this recipe, you might also like Perfectly Cooked Heart-Healthy Salmon Recipe

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