Recipe Series: Increase Your Iron Levels Naturally - Crispy Lemon Caper Monkfish & Grilled Cabbage with Creamy Lime DressingAug 28, 2023
These recipes are part of my series to support you increasing your dietary iron consumption.
In Australia, over 1.1 million people are iron deficient. And approximately 2 billion people around the world are iron deficient. Managing your iron levels can improve your energy, support your immune system and improve your general well-being. You can read more about boosting your iron levels naturally here.
Crispy Lemon Caper Monkfish with Green Beans
Prep time 10 minutes
Cook time 15 minutes
What you need
400 grams Green Beans (trimmed)
1/3 cup All Purpose Gluten-Free Flour Paprika
1 teaspoon Sea Salt
680 grams Monkfish Fillet (sliced into1/2-inch medallions)
2 tablespoons Avocado Oil (divided)
1 – 2 tablespoons Capers (minced)
½ Lemon (juiced)
What to do
Bring a 1/2-inch of water to boil in a large pan. Add green beans, cover and cook for about 5 minutes or until desired tenderness is reached.
Meanwhile, combine the flour, paprika and salt in a large bowl. Add the monkfish and gently toss to coat.
Heat half the avocado oil in a pan over medium-high heat. Cook the monkfish, about 3 to 5 minutes each side or until browned and cooked through. Set aside.
Using the same pan, add the remaining avocado oil, capers and lemon juice. Cook for about 1 minute, scraping any bits.
Divide the green beans and monkfish onto plates. Drizzle the lemon caper sauce over the top.
Leftovers: Refrigerate in an airtight container for up to two days.
Serving size: One serving equals approximately one cup of green beans, 5 to 6 monkfish
medallions, and two tablespoons of lemon caper sauce.
Extra flavour: Use butter instead of avocado oil.
No monkfish: Use halibut or salmon instead.
Grilled Cabbage with Creamy Lime Dressing
Prep time 5 minutes
Cook time 10 minutes
What you need
65 grams Sunflower Seed Butter
1 tablespoon Lime Juice
1 teaspoon Ginger (minced)
1 – 2 tablespoons Tamari
30 ml Water
½ Napa Cabbage/Chinese Cabbage (core intact, cut into wedges)
2 teaspoons Avocado Oil
Sea Salt & Black Pepper (to taste)
Coriander (for topping, optional)
What to do
In a blender or food processor, add the sunflower seed butter, lime juice, ginger, tamari, and water and blend until smooth.
Drizzle the cabbage with oil and season with salt and pepper.
Grill over medium-high heat for about three minutes per side, until charred.
Divide the cabbage onto plates and drizzle with the sauce. Top with cilantro.
Leftovers: Refrigerate the sauce separate from the cabbage for up to four days.
Cabbage: Four cups is roughly 1/2 head napa cabbage.
No sunflower seed butter: Use peanut butter or almond butter instead. Although sunflower seed butter is more nutrient dense.
Extra flavour: Add chilli flakes to the sauce and/or sesame oil.
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