Smoky Caribbean Sauté with Fish A CIF Food Is Medicine breakfast inspired by Caribbean flavors with emphasis on Heart Healthy, Omega-3, Lower Sodium, High Protein, Anti-Inflammatory. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.

CIF Approved

Smoky Caribbean Sauté with Fish

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Author: Colin Vareene Cooking Method: Stovetop Cuisine: Caribbean Courses: Breakfast Recipe Keys: A Anti-Inflammatory H Heart Healthy High Protein L Lower Sodium O Omega-3

Prep Time 20 mins Cook Time 30 mins Total Time 50 mins Difficulty: Intermediate Servings: 6 Estimated Cost: $ 16 Calories: 360 Best Season: All Seasons Dietary:

D Dairy-Free P Pescatarian

Description

A CIF Food Is Medicine breakfast inspired by Caribbean flavors with emphasis on Heart Healthy, Omega-3, Lower Sodium, High Protein, Anti-Inflammatory.

Ingredients:

Cook Mode Cooking Mode Disabled

Servings

• 1 pound fish fillets
• 1 cup roasted plantain
• 1 cup spinach
• 1 cup sweet potato
• 1 cup bell peppers
• allspice
• thyme
• garlic
• 2 tablespoons ground flaxseed
• black pepper to taste

Instructions

1. Warm a skillet or saucepan over medium heat,
   Cook aromatics and vegetables until softened,
   Add protein, grains or beans, and spices,
   Simmer or sauté until cooked through and serve with herbs or citrus.

Keywords: smoky caribbean sauté with fish, caribbean, breakfast, heart healthy, omega-3, lower sodium, high protein, anti-inflammatory, 1 cup spinach, 1 cup sweet potato

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