Coconut, Lime & Mango White Fish


Our bodies are all different and want different foods to thrive which is why I think there are so many dietary theories that work so well for different people–because they all work for some people. There’s one though, that isn’t really a diet as much as a lifestyle, and I’m pretty convinced it’s the way to go. The Anti-Inflammatory Diet.

There’s been a lot of press about inflammation and it being the first step in the aging process and even one of the causes of the major diseases and health issues facing Americans today. Alzheimer’s Disease is the latest disease to have a study show it’s related to inflammation. Heart disease, cancer, MS, diabetes, arthritis, even asthma and allergies, you name it and it’s connected to inflammation. The evidence in the studies is showing that it all comes down to food, stress and lifestyle and by eating an anti-inflammatory diet, we can actually prevent and sometimes cure these diseases.

Our diets in America really only started getting messed up relatively recently when back in the 40‘s, Science and Industry started stepping in to create foods that were “better” than what nature was creating. I don’t think there’s anything wrong with a company making a profit, but it’s interesting that as the industrialization of the food system in America has grown, and Americans have been eating more and more highly processed foods, the health of the nation has steadily declined. What I think we need to get back to, and what is at the root of an Anti-Inflammatory Diet is eating food as it is made in nature. We need to eat foods that our grandmothers (or great grandmothers if you’re under 30) would recognize.

So what do we eat? Foods that are anti-inflammatory are green and brightly colored fruits and vegetables, lean poultry, fish and seafood, legumes, nuts and seeds, and certain herbs and spices. Mono-unsaturated fats are good, like those found in olive oil, avocados, coconuts and other nuts and seeds. Foods to avoid include highly processed foods, trans fats, sugar, refined flour and red meat. Did you notice that the diet is dairy-free and wheat free? That is no coincidence!

Coconut, Mango & Lime White fish with Coconut-Lime Rice

Preheat oven to 400. Pour all marinade ingredients in a gallon size zip-loc bag, add fish and marinate 20 minutes. While fish marinates, get rice cooking. After 20 minutes marinading, put all contents of the bag, including the fish on a baking pan and cook 10 minutes or until fish is flaky and mangos are lightly golden. While the fish cooks, prepare a nice green salad for the side.

For the marinade:
zest of 1 lime
3 Tbsp lime juice
2 tsp chili oil
1-1/2 Tbsp gluten-free tamari
2 tsp sesame oil
1/3 cup coconut milk
1/2 tsp black pepper
1 Tbsp raw honey
1-1/2 Tbsp grated ginger
2 Tbsp chopped cilantro
1 mango, diced

1 lb. sustainably harvested white fish of your choice

Coconut-Lime Rice
1 cup coconut milk
3 cups water
2 cups par boiled (quick cooking) long grain brown rice

Cook rice according to package directions, when done stir in:
1 tsp lime zest
2 TBSP lime juice


To your health,

Laren Watson
Holistic Health and Nutrition Coach

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Lynell - November 26, 2012

That’s a brilliant answer to an interesting qusteion

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