Ingredients 

2 tablespoons Olive Oil 

2 tablespoons curry powder

1 Onion, finely chopped

1 green bell pepper, diced

2 cloves garlic, minced

1 teaspoon minced Scotch bonnet chile pepper

1 teaspoon chopped fresh thyme or ¼ teaspoon dried

1 14-ounce of lite coconut milk

2 pounds mahi-mahi fillets, skinned, cut into 1-inch pieces3 scallions, thinly sliced

3 pinches of Himalayan Salt 

Cooking instructions 

Heat oil in a large skillet over medium heat. 

Add curry powder and cook for 1 minute. 

Add onion, bell pepper, garlic, chile pepper and thyme. 

Cook, stirring, until fragrant, about 2 minutes. 

Add coconut milk and bring to a simmer. 

Stir in fish and scallions; cover and cook until the fish is just cooked through, 5 to 7 minutes. 

Stir in salt and serve immediately.

Kitchen tip: 

One of the hottest chile peppers, Scotch bonnets come in vivid shades of red, orange and green and are used throughout the Caribbean.

Though they look similar to habaneros, Scotch bonnets have a citrus note that makes them undeniably different. 

You can control the heat of a dish a little by discarding the membranes that hold the seeds, which are the spiciest part of chile peppers, along with the seeds themselves. 

Be sure to wash your hands thoroughly after handling hot peppers or wear rubber gloves. 

If you can't find Scotch bonnet peppers, habaneros can be substituted.

Ingredients

4 teaspoons extra-virgin olive oil, divided

1 medium onion, very thinly sliced

½ cup dry white wine

8 ounces cod or tilapia, cut into 2 pieces

1 teaspoon chopped fresh thyme or ¼ teaspoon dried

¼ teaspoon kosher salt

¼ teaspoon freshly ground pepper

¾ cup finely chopped whole-wheat country bread, (about 1 slice)

¼ teaspoon paprika

¼ teaspoon garlic powder

½ cup finely shredded Swiss cheese

Cooking instructions 

Preheat oven to 400°F. 

Heat 2 teaspoons oil in a medium ovenproof skillet over medium-high heat. Add onion and cook, stirring often, until just starting to soften, 4 to 6 minutes. 

Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. 

Place fish on top of the onion and sprinkle with thyme, salt and pepper. 

Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. 

Toss the bread with the remaining 2 teaspoons oil, paprika and garlic powder in a small bowl. 

Uncover the fish; top with the bread mixture and cheese. 

Bake, uncovered, until the fish is just cooked through, 8 to 10 minutes.

Ingredients

⅓ cup all-purpose flour

3 pinches of  Himalayan Salt

¼ teaspoon freshly ground pepper

1 pound catfish, tilapia, haddock or other white-fish fillets, cut into 4 portions

1 tablespoon extra-virgin olive oil

Instructions 

Combine flour, salt and pepper in a shallow dish. 

Thoroughly dredge fillets; discard any leftover flour. 

Heat oil in a large nonstick skillet over medium-high heat. 

Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. 

Serve immediately.

Ingredients

Salsa

1 small ripe pineapple

¼ cup minced scallions

3 tablespoons chopped fresh cilantro

3 tablespoons lime juice

2 tablespoons minced fresh jalapeño pepper (about 1 large)

1 tablespoon Olive oil

3 pinches Himalayan Salt

Fish 

Freshly ground pepper to taste

2 pinches Himalayan Salt

⅓ cup all-purpose flour

¼ teaspoon freshly ground pepper

1 pound catfish, tilapia, haddock or other white fish fillets, cut into 4 portions

1 tablespoon extra-virgin olive oil

Cooking instructions 

To prepare salsa: Cut the top and skin off pineapple, remove the eyes and core. 

Finely dice the pineapple (you will have about 4 cups diced pineapple) and place in a medium bowl. 

Add scallions, cilantro, lime juice, jalapeno and oil. Toss to mix. 

Season with ¼ teaspoon salt and pepper. 

Serve immediately or cover and refrigerate for about 1 hour to allow flavors to blend. 

To prepare fish: Combine flour, ½ teaspoon salt and ¼ teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour). 

Heat oil in a large nonstick skillet over medium-high heat. 

Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. 

Serve each portion of fish with about ¼ cup salsa each.