Fish, Sweet Potatoes & Beans

Basic ingredients… 5-star restaurant quality!

I bet most of you have these basic ingredients at home right now! Here is what we had for dinner last night and it was DELIC!


· (serves 2-3 > obviously it is VERY easy to keep multiplying the ingredients)

· Orange Roughy (or any other white fish you have in your freezer)

· 1 can of beans (I used tri-blend)

· 1 large sweet potato

· ½ of a small sweet/yellow onion

· 6-7 cloves of garlic

· 4 white button mushrooms (bc I had them on hand)

· 1 lemon


· Olive oil

· Coconut oil

· Flour

· Ground cumin

· Red pepper

· Salt

· Garlic salt

· Pepper

· Fresh rosemary or thyme (if you have it on hand)

To thaw your fish… place in a bowl with salt (as much salt as the ocean has). Add ice. Add water. Let the fish thaw on the counter all afternoon (the ice may never completely melt). This is the slow way to thaw fish and it makes a HUGE difference!

Preheat oven to 375 degrees.

Start the beans simmering on the stove. Add a dash of cumin, red pepper, and salt. Let simmer until dinner is ready (approx. 1 hour).

Slice the sweet potato (or any combination of potatoes you choose). Slice the potatoes thin and then cut each slice into French fry strips. Cut the onion into rings. Dice the garlic. Slice the mushrooms (large slices). Put all ingredients on a pan and drizzle with olive oil, salt, black pepper, a dash of red pepper, and rosemary and/or thyme. Mix everything with your hands until all is coated. Bake for 45-60 minutes.

Prep the fish… drain the fish and cut into halves. Dry the fish with paper towels. Season the fish with garlic salt, pepper, and lemon zest. In a pie dish or bowl add a cup of flour. Place the fish in the flour and coat with flour on both sides.

In a (cast iron pan) heat two tablespoons of coconut oil over medium heat. Once the coconut oil has melted add the fish. Let the first side cook long enough that you can see it is browning BEFORE you flip it (3-4 minutes). Flip the fish and cook the other side. NOTE: if you flip the fish too early the coating will not stick!

Serve and enjoy!

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