Healthy Dinner in Fifteen. FISH


Sweet Potato, Spinach, Swedish Fish

Pretend the  Swedish Fish in the pic represents Halibut.

I lost time with photography and we were hungry, what can I say.

Okay, picture this: You’re at the grocery store and it’s been like thirty minutes since you’ve been perusing the aisles and you’re considering having a bowl of Cheerios for dinner cause frankly the rice aisle is making you dizzy and you have no idea what to make.

To make matters worse it’s 6 pm, you got out of work late, stomach growling, eyes are bloodshot, somebody please gimme a swedish fish so I don’t pass out!

Does this sound vaguely familiar?

I found myself in this exact situation yesterday. Now, it’s important to learn such things as PLANNING your meals. I know, what a pain, but with practice I promise it does get easier. I guess I need to write an entire article on that one…

Click HERE to read about SMART GOALS and Holiday Tips

Benefits of Planning for the week of meals?

  1. Save you money and avoid purchases you wouldn’t have made had you not been ready to bite your arm off (i.e. Did you really need the pint of seasonal pumpkin ice cream?)
  2. You won’t be in the crisis mode where Apple Jacks, Cocoa Puffs and Olives look like possible meals.
  3. You’ll likely only have to grocery shop (or PeaPod or Fresh Direct delivery) once maybe twice a week versus shopping daily for meals.

My mind went blank as my snow globe glazed over eyes stared at the vegetables. I’m the girl who once had spreadsheets (yes I’m that dorky) for meals. I had my own 4 week cycle menu going on! (dietitians get this type of joke).

Next, I scoped out the veggie section where sweet potatoes (click here for another recipe) and spinach (and click here for another recipe) guarantee ease in the kitchen. Easy peasy lemon squeezy!

Basics (my world of basics includes nerdy nutrition thoughts)…make a protein, carb, and maybe one or two veggie sides.  Cooking doesn’t have to be so complicated. I decided on fish (of which you should aim for 2 servings a week!-this does not include pregnant women).

(Click HERE to read about SAFE FISH!)

A white, mild fish sounded perfect, cause really you can make it taste like whatever you want, perhaps I’ll soak it in coconut milk (Click here for another coconut milk recipe) and make it crunchy with panko crumbs next time! Thai style! !

Dinner for Two (Can easily be doubled or tripled!)

Grocery List:

  • 1 pound (16 ounces) Halibut (enough for 2 people-husband eats more!) ~$24.00
  • 1 pkg. organic spinach $3.99
  • 1 lemon (optional, I squeeze some on the fish) $3 for a dollar today
  • 2 sweet potatoes (don’t remember the cost)

Total: Let’s say $35 bucks (depends on the fish price). You would’ve spent Wayyyyy more on take-out or an evening out!

  • I already had garlic and olive oil at home (two staples you should always have, what’s life without garlic!).


Time: Approximately 15 minutes!


Wash the fish, pat dry. Sprinkle with ground pepper, maybe cajun seasoning, garlic, and little salt. Place on a baking sheet. Preheat oven to 350 degrees. Bake for approximately 10 minutes or until fish flakes easily with a fork.

2. AT THE SAME TIME: Sweet Potato

Place two spuds (sweet potatoes) on a plate, pierce both with a fork a couple of times (so they don’t blow up) stick in the microwave and heat for 8-10 minutes.

Once cooked, choose a topping! I like greek yogurt (plain) (Click here for more uses for Greek Yogurt) with cinnamon and nutmeg mixed in. Throw on a pat of butter if you must.

3. LASTLY: Spinach

Heat a large skillet over medium high heat, add olive oil (about 1 Tablespoon or less), add 1-2 chopped garlic cloves (the more the merrier!)saute for about 1-2 minutes, add spinach and cook until wilted. 4 minutes-DONE!

Dinner Served, In a Pinch!

What’s your Go-To Healthy Meal?

Do you eat fish and have a cooking method to share?

Have you eaten cereal for dinner lately?

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Intelligent Thoughts by Smart People

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