Tag Archives: fish

Mediterranean Style Stuffed Fish


  • 1-3lbs mild white flesh fish (whole or sectioned)
  • Olive oil
  • Salt & pepper
  • dried oregano
  • 2 whole lemons
  • 5 cloves of garlic
  • small bunch of Italian flat-leaf parsley
  • 2 stalks of scallions
  • 1/2 red onion, chopped
  •  1 small bunch dill
  • 1 small bunch thyme
  • 1 tablespoon of small capers



  1. Preheat oven to 325 degrees
  2. Add a bit of olive oil to baking dish
  3. Season fish with salt, pepper, dried oregano and 2 cloves of chopped garlic
  4. Slice lemon into moon shapes and layer within the cavity of whole fish or in between between two pieces of layered fish
  5. Add some of the onion and a few sprigs of the thyme
  6. In another bowl add the remaining chopped herbs (garlic, parsley, scallions, dill, and 1/2 tsp dried oregano)
  7. Next add in the juice of 1/2 lemon and 1 tablespoon of capers
  8. Pour in 3/4 cup of olive oil and then mix together to form a sauce
  9. Spoon about half of the herbed dressing over the fish and save the other half for extra when serving
  10. Bake fish in oven for about 30 minutes or until opaque and flaky

Moqueca Fish Stew

Moqueca is a stew made with veggies, coconut milk, spices and fish. Try out this hearty traditional brazilian dish for something different and delicious. 


  • Firm whitefish (cod or halibut/ 1.5-2lbs)
  • 3 cloves garlic
  • 4 tbsp lime
  • salt and pepper
  • 2 tbsp olive oil (traditionally palm oil)
  • 1 cup chopped yellow onion
  • 1/4 cup green onions
  • 1 tbsp paprika
  • pinch of red pepper flakes
  • 1 large bunch of cilantro
  • 1 14oz can of coconut milk



  1. Add olive oil to pan and then add
    onions, peppers, paprika, red pepper flakes, salt and pepper and cook until softened.
  2. Next add the tomatoes and onion greens and bring to simmer for a few minutes.
  3. Stir in the cilantro and then remove about half the veggies to make room for the fish. Layer the fish over the veggies and then spoon the other half back on top of the fish.
  4. Next pour the coconut milk over the the fish and veggies and bring to a simmer for 15 minutes.
  5. Add extra seasonings as desired and serve with a side of rice.

Sole Meuniere


  • 4 fresh sole fillets, 3 to 4 oz each
  • 4 Tbsp olive oil or unsalted grass-fed butter
  • 4 Tbsp Almond Flour (blanched or un-blanched)
  • Salt & pepper
  • 1 lemon, freshly squeezed
  • 1 Tbsp fresh parsley


  1. Heat oil or melt butter in frying pan
  2. In a separate bowl add a few tablespoons of almond flour with some salt and pepper
  3. Pat dry fish and then rub pieces into the flour mixture until covered
  4. Place fillets in the pan and let cook for about two minutes over medium heat
  5. Pour just about half of the lemon juice over the fish, and then flip fillets
  6. Cook for another few minutes until fish becomes flaky and then remove from pan
  7. Pour oil and extra lemon juice over fish and then top with a bit of parsley


Pan Seared Cod

Trader Joe’s is my go to spot for frozen fish. They have a wide selection and great prices on quality fish. This week I picked up a couple of cod fillets for dinner which i served over a fresh salad with spring mix, avocado, tomatoes, onions  peppers, cucumbers, and sautéed portobello (however they are great served alone as well)!



  • 2 cod fillets
  • 4 tablespoons olive oil
  • 1 1/2 tablespoons chopped flat-leaf parsley
  • 1 large garlic clove, peeled and minced
  • 2 teaspoons minced shallots or onions
  • ½ teaspoon Annie’s Mustard (or other paleo brand of mustard)
  • 1 tablespoon almond flour
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and pepper to taste


  1. Stir together 2 tablespoons of olive oil, parsley, minced garlic, shallots, mustard, almond flour, and lemon juice.
  2. Season the fillets with a bit of salt and pepper, and heat remaining oil in a skillet.
  3. Cook fish for 4 minutes and then flip fillet and cook another minute.
  4. Spoon sauce over the top of each fillet and continue cooking for another 5 minutes or until fish is opaque in the center and flakes easily.