Fun with Jane & Dick

If you’re looking for something healthy to eat, then look no more. Everything below is cooked in the oven (minus the salad) so it’s not FRIED. Here is my recipe and directions for making Steelhead Trout, sweet potato fries accompanied with a salad and brown rice. Remember, I do not include amounts as I do not measure anything. Go according to your taste. (I hope you have good taste.)

First, here’s what you’ll need for the complete meal (Lucy Lu got on me for not listing this the last time. Apologies!)

INGREDIENTS

TROUT(or whatever fish you like).

I used about 1.25lbs of Wild Caught Steelhead Trout. Looks like Salmon and is very delicious and moist.

SWEET POTATOES (aka Yams).

These are called Garnet Sweet Potatoes. They’re redder and the flesh is thinner, not as fuzzy. There was a lady shopping there that SWORE these are the best and she doesn’t buy any other kind.

SALAD STUFF

Lettuce, Cucumber, Tomato, Onion (red or sweet), Olive Oil, Red Wine Vinegar, Salt & Pepper.

GARLIC

You’ll need a full bulb.

SPICES/HERBS

Cilantro, Dill Weed (or Cilantro), Salt & Pepper, Mushroom Seasoning (optional), Pumpkin Spice (or Cinnamon)

BROWN RICE

White rice is fine too but brown is much healthier!!

THE FISH

Take the fish you bought and sprinkle salt, pepper, and garlic powder on top. I also like to use my special mushroom seasoning, cause I use it for pretty much EVERYTHING. It’s an MSG subsitute made from veggies and can be bought at an Asian grocery store. If you don’t have any, don’t sweat it.

Slice up some onions and chop up your favorite herb (I used Dill this time but you can also use Cilantro). Add a dash of lemon or lime juice if you like it a little more tart.

If you fancy yourself some cooked tomatoes, slice some and put them around the edges.

I don’t put it in the oven just yet because it doesn’t take long to cook (30 minutes? Like measurements, I don’t have time amounts for you either. I just keep checking on it.)

I then start to prep the sweet potatoes. Yes, I’m using my machete potato peeler again. I use the other one to get all the black eyes out of the potatoes. I hate removing those things.

SWEET POTATO FRIES

My family loves eating these. A very good, healthy substitute for regular fries and because it’s orange, you get the BETA CAROTENE, which is good for your eyes.

Slice the sweet potatoes into 1/4 in wedges. Sprinkle pumpkin spice (or cinnamon if you don’t have it) as well as a bit of salt. No sugar, as this is unhealthy and you don’t need it. The potatoes are already SWEET!

OVEN-ROASTED GARLIC

Ok, now to prep the garlic. If you like garlic, you’ll LOVE this. I think I saw it on some cooking channel or Martha Stewart but it’s easy and very TASTY.

Now put them all in the oven. Cook until it looks ready. I know, great directions right? Sorry, this is how Jane cooks.

SMALL SALAD

It’s called small salad because I dice everything up really small. Genius, I know.

Check on the potatoes and make sure to turn them over because you don’t want to be eating any black burnt parts. They cause cancer, just like almost everything else.

THE FINALE

When it’s all said and done, enjoy your healthy meal!! If you wanna be Persian, also accompany with some fresh herbs (I LOVE raw dill weed, sooooo good.), raw onion and radishes to eat. Yum!

-Jane, Culinary Goddess

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