Serves 4


1 cup dry brown rice
4 white fish fillets (we use tilapia)
2 TBSP soy sauce or tamari
1 (8-oz.) can unsweetened pineapple chunks (only ingredient should be, “pineapple”)
Sea salt and black pepper, to taste
Oil: olive, grapeseed or coconut
6 green onions, sliced


Preheat oven to 450 degrees.

Cook rice according to package directions.

Grease a small baking dish. Place fillets in the dish.

In a small bowl, combine soy sauce or tamari with 3 TBSP of the canned pineapple juice. Pour mixture over the fish, and season with sea salt and pepper. Bake until fully cooked and fish flakes easily with a fork (about 15-20 minutes).

Roughly chop the pineapple pieces. Heat a little oil in a skillet over medium-low heat. Set aside 2 TBSP of green onions for garnish, and add the remaining green onions to the pan. Cook for about 2 minutes. Add the chopped pineapple and cook about 1 more minute. Fold this mixture into the cooked rice. Season with salt/pepper, to taste.

To serve: Place some rice on each dish. Top with a fish fillet. Drizzle with sauce from the fish pan, and sprinkle with reserved green onions.


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