Pacific Island Seafood

Name: Pacific Island Seafood
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

14 ingredients

21 steps

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

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with canola oil.
3

Scatter the onion in the pot.
4

Sprinkle with the garlic and ginger.
5

Cover with the sweet potato slices.
6

Arrange the shrimp or scallops in an even layer.
7

Cover with the bananas, and tuck the bell pepper strips among the bananas.
8

In a measuring cup, mix 1/4 tablespoon water with the sugar, red pepper flakes, and vinegar.
9

Stir until the sugar is dissolved and season lightly with salt and pepper to taste.
10

Pour half of the mixture evenly over the bananas and peppers.
11

Create a layer of spinach and top with the tomatoes.
12

Pour the rest of the seasoned water over all.
13

Cover and bake for 25 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
14

Serve immediately.
15

Calories: 281
16

Protein: 11g
17

Carbohydrates: 57g
18

Fat: 2g
19

Cholesterol: 43mg
20

Sodium: 317mg
21

Fiber: 8g