Integrative Nutrition Recipes

By Keith and Diane Hughes, HCTP January 2017

This light and fresh fish dish makes for the perfect lunch or dinner. Grouper is a great source of vitamins B6 and B12, potassium, and selenium. It has a naturally mild taste, but with the simple addition of homemade coconut broth, it packs rich flavors from a variety of spices and seasonings.

INGREDIENTS

Coconut Broth

• 1 tablespoon virgin coconut oil
• 1 leek or small white onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 3 cloves garlic, chopped
• 1 tablespoon ginger, chopped
• 1 teaspoon coriander seeds
• 1 teaspoon black peppercorns
• 1 morita chili, seeded
• 1-1/2 cups chicken stock or clam juice
• 1 can unsweetened full-fat coconut milk
• 1-1/2 teaspoons turmeric powder
• Salt to taste

Black Grouper 

• 4 black grouper fillets with skin (6 ounces each)
• 1-1/2 teaspoons sea salt
• 2 teaspoons coriander seeds, crushed
• 2 tablespoons virgin coconut oil
• 5 ounces baby bok choy
• 1/4 cup mixed microgreens
• 1/4 cup sprouts
• Olive oil or coconut oil (for drizzling)

INSTRUCTIONS

Coconut Broth

1. Heat coconut oil in a large pot over medium-low heat. Add leeks, carrots, celery, garlic, ginger, coriander, peppercorns, and morita chili. Cover pot and cook, stirring occasionally to ensure no browning occurs, until vegetables are soft and aromatic.
2. Add chicken stock or clam juice, increase heat to medium-high, and bring to boil. Once boiling, wait until broth is reduced to half.
3. Add coconut milk and bring to a boil, then reduce heat and simmer until slightly thickened.
4. Strain broth through a fine mesh sieve into a large bowl, pressing on solids. Season broth with turmeric and salt. Blend until smooth and emulsified. Reserve broth until fish is ready.

Black Grouper

1. Sprinkle fish on both sides with sea salt. Top skin side with coriander seeds, patting lightly to adhere to the skin.
2. Heat coconut oil in a large nonstick skillet over medium heat. Working in two batches, cook fish skin side down until crisp.
3. Flip and cook for 30 seconds; set aside until ready for plating.
4. Using same pan, sauté bok choy with salt and pepper until al dente.
5. Pour coconut broth into shallow bowls. Place fish fillet skin side up in each bowl, and top with microgreens and sprouts. Season with sea salt and drizzle with olive oil and serve.

Keith and Diane Hughes are a husband-and-wife team, best friends, business partners, travel buddies, food lovers, and wellness entrepreneurs. Keith is a professionally trained gourmet chef, and Diane is a certified Integrative Nutrition Health Coach. They have each gone through physical, health, and life transformations and have now dedicated their lives to working with individuals struggling with weight loss and/or looking to improve their overall health while empowering them to create an improved lifestyle filled with health, fitness, happiness, and balance. Their mission is to make health and fitness simple, be a seed of hope that change is possible, and help people reach their health and fitness goals so they can live the life they deserve and create a life they love. They have helped many individuals living busy lifestyles incorporate holistic wellness solutions into their daily lives and create long-term success and positive changes in their clients’ weight, health, and life. Learn more on their website and Instagram.