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Little Red Hen's Blog

A Recipe From Jessica P.

Hi my name is Jessica P, I’ve always had a passion for cooking, but recently I’ve had to make some dietary restrictions. I’ve learned how to cook my favorite recipes, and new recipes I’ve found, with minor tweaks. It has not been easy, but with a little research and motivation I’ve been able to do it. There are some days that are hard and others that are easy but I’m teaching myself along the way. I’m starting this blog to help adults and children gain greater awareness on how easy it is eating with dietary restrictions. I’m here to help you through your journey to healthy eating, and share some of the recipes I have found and tried.  So you may ask what are some of the right foods you should eat, and what are the foods to avoid when you have dietary restrictions. Don’t worry we will go through all of those questions together.

For now, here is a recipe I have tried. This recipe has white fish as the main ingredient, which is high in quality protein, good source of iodine that is needed by the thyroid gland, and an excellent source of B vitamins, including B12. Using coriander has 8 health benefits to it, it helps by lowering blood sugar, builds a rich immune system, heart health, brain health, promotes digestion and gut health, fights infections, protects your skin, and is easy to add to your diet.  Coconuts are high in manganese, which supplements our bones. They are also rich in copper and iron, which helps form red blood cells, as well as selenium an important antioxidant that protects your cells.


Chargrilled Fish with green chili, coriander and coconut relish.



1 small red onion, finely chopped

1 teaspoon finely grated fresh ginger

1 teaspoon Mustard seeds

20g (1/4 cup) shredded coconut

1 truss tomato, seeded, finely chopped

1 long fresh green chili, seeded, thinly sliced

¼ cup chopped coriander

1-tablespoon lime juice

Pinch of caster sugar

4(about 150g each) firm white fish fillets

Steamed green beans, to serve

Steamed Asparagus, to serve

Step 1

Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes or until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic. Stir in the coconut for 1-2 minutes or until light golden. Transfer to a bowl. Set aside to cool slightly. Stir in the tomato, chili, coriander, lime juice and sugar.

Step 2

Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.

Step 3

Divide the steamed vegetables among plates. Top with the fish and a spoonful of the coconut mixture.


Thank you for joining in on this recipe, I hope you all enjoy it.

Until next time!  Bon appetit

 -Jessica P

Posted by Fran H

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