Pacific Island Seafood

Name: Pacific Island Seafood
Yield: serves 2
Ingredients: Canola oil spray; 1/4 medium onion, thinly sliced; 4 to 6 garlic cloves, chopped or crushed; 1 tablespoon grated fresh ginger; 1 medium or 1/2 large sweet potato, halved lengthwise and cut into 1/4-inch slices; 1/2 to 3/4 pound shrimp or scallops; 2 bananas, cut into 1/4-inch slices; 1/2 green bell pepper, cored, seeded, and cut into thin strips; 2 teaspoons sugar; 1/2 teaspoon red pepper flakes; 2 tablespoons white or wine vinegar; Sea salt and freshly ground black pepper; 1 handful fresh spinach, or about 5 ounces frozen; One 14-ounce can diced tomatoes, drained, or 2 medium tomatoes, chopped

December 9, 2011

Adapted from a recipe out of Guam, the bananas give this meal a tropical flavor that my mother and mother-in-law both love. Be sure to cut any brown spots off the bananas before slicing. Sweet potatoes and yams range tremendously in size. You may be able to use all of a medium sweet potato in a single meal. However, if it is ten inches or longer, use only part of it. To make this dish even spicier, add a diced fresh jalapeño or serrano pepper to the onion layer at the bottom.

Recipe information

Yield
serves 2

Ingredients

Canola oil spray

1/4 medium onion, thinly sliced

4 to 6 garlic cloves, chopped or crushed

1 tablespoon grated fresh ginger

1 medium or 1/2 large sweet potato, halved lengthwise and cut into 1/4-inch slices

1/2 to 3/4 pound shrimp or scallops

2 bananas, cut into 1/4-inch slices

1/2 green bell pepper, cored, seeded, and cut into thin strips

2 teaspoons sugar

1/2 teaspoon red pepper flakes

2 tablespoons white or wine vinegar

Sea salt and freshly ground black pepper

1 handful fresh spinach, or about 5 ounces frozen

One 14-ounce can diced tomatoes, drained, or 2 medium tomatoes, chopped

Preparation

Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with canola oil.
Step 3
Scatter the onion in the pot. Sprinkle with the garlic and ginger. Cover with the sweet potato slices.
Step 4
Arrange the shrimp or scallops in an even layer. Cover with the bananas, and tuck the bell pepper strips among the bananas.
Step 5
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.
Step 6
Create a layer of spinach and top with the tomatoes. Pour the rest of the seasoned water over all.
Step 7
Cover and bake for 25 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 8
Calories: 281
Step 9
Protein: 11g
Step 10
Carbohydrates: 57g
Step 11
Fat: 2g
Step 12
Cholesterol: 43mg
Step 13
Sodium: 317mg
Step 14
Fiber: 8g

Glorious One-Pot Meals

Recipe information

Ingredients

Preparation

Step 1

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nutrition information

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Recipe notes