Pacific Island Seafood Recipes

PACIFIC ISLAND SEAFOOD

Steps:

• Preheat the oven to 450°F.
• Spray the inside and lid of a cast-iron Dutch oven with canola oil.
• Scatter the onion in the pot. Sprinkle with the garlic and ginger. Cover with the sweet potato slices.
• Arrange the shrimp or scallops in an even layer. Cover with the bananas, and tuck the bell pepper strips among the bananas.
• In a measuring cup, mix 1/4 tablespoon water with the sugar, red pepper flakes, and vinegar. Stir until the sugar is dissolved and season lightly with salt and pepper to taste. Pour half of the mixture evenly over the bananas and peppers.
• Create a layer of spinach and top with the tomatoes. Pour the rest of the seasoned water over all.
• Cover and bake for 25 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
• Calories: 281
• Protein: 11g
• Carbohydrates: 57g
• Fat: 2g
• Cholesterol: 43mg
• Sodium: 317mg
• Fiber: 8g

PACIFIC ISLAND FISH SALAD

Steps:

• Cut the fish into 1 cm (1/2 inch) cubes and put into a bowl. Stir well.
• Then cover with lemon juice, cover with foil and leave for at least two hours. After this time the fish should look like poached.
• Put in a strainer. Keep only 1/4 cup of the juice.
• Chill.
• Chop the onion finely, grate the carrot, partly peel the cucumber and cut into small cubes, slice the capsicum, shred the cabbage and cut the tomatoes into cubes.
• Just before serving combine the fish with the vegetables and toss in coconut milk.