Tag Archives: Dinner

Blackened Fish Tacos with Hot Honey Mayo and Mango Chutney – Gluten Free

December 30, 2025
Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
6 comments
Balanced Eating, Dairy Free, Dinner, Easy Dinner Recipe, Feel Good Food, Fish Tacos, Food, Gluten Free, Healthy Meals, Nutrient Dense Meals, Protein Rich Meals, Recipe, Recipes, Seafood Recipe, Sweet and Spicy

As I was gazing out the window sipping a cup of hot tea and watching the snow falling in quite a big snowstorm Monday, (also watching the birds at the feeder eating black sunflower seeds), I started thinking about what to do with the Cod I had in my freezer.

I have been bored with Cod, but in a fish taco, that could be exciting for the taste buds, especially if it had spices with some heat and was paired with a tangy hot honey sauce and mango chutney on top all wrapped in a warm corn tortilla with some red shredded cabbage for some crunch.

Cod is very finicky, you have to cook it to 145 degrees to be food safe, but just a smidge more, I mean 155 degrees, and it is like rubber. This Blackened Fish Taco hit all the spots, it was tender and flaky with spicy, savory and sweet. The family said this is definitely “blog worthy”. That is a phrase we use when I am testing recipes to share here. I hope you enjoy it as much as we do. In my opinion, it is definitely a reason to have cod in your freezer.

Blackened Fish Tacos with Hot Honey Mayo and Mango Chutney – Gluten Free

2 Pounds of Cod (approximately 7 pieces)

3 Tablespoons of Avocado Oil, for frying

Corn Tortillas

2 Limes

Shredded Purple Cabbage

Mango Chutney

Hot Honey

Mayonnaise

Blackened Seasoning, recipe follows

Salt

Let’s make the blackened seasoning ( you can also purchase it already made for you) Here is my homemade recipe that makes just enough for the fish:

Blackened Seasoning

1 Tablespoon of Paprika

1 Teaspoon of Salt

1 Teaspoon of Garlic Powder

1 Teaspoon of Onion Powder

1 Teaspoon of Oregano

1/4 to 1/2 Teaspoon of Cayenne Pepper depending on how much heat you like

Mix the spices together in a small bowl, and it’s ready to use.

Hot Honey Mayonnaise

1/2 Cup of Mayo (I use Primal Kitchen)

1/4 Cup of Hot Honey (I got mine in the deli section of our grocery store)

1 Tablespoon of Freshly Squeezed Lime Juice

1/2 Teaspoon of Salt

Whisk it all together, and put it into the refrigerator until it’s time to serve.

Directions for the Fish Tacos:

You will need a large frying pan for the fish, and a smaller one to warm the corn tortillas.

Place two tablespoons of avocado oil in the large pan and one tablespoon in the smaller pan.

Sprinkle your Cod with all of the blackened seasoning on both sides evenly, and place it in the pan. Put your pan on a hot burner on high, and cook the fish for three minutes on one side, and then flip it over for another three to four minutes. Use a thermometer to gage the heat until the fish reaches an internal temperature of 145 degrees, being careful not to go over, so your fish is as tender as possible. This depends on the thickness of your fish. When the fish is done, squeeze the juice of one lime all over the cooked fish.

**Save this recipe for later 📌**
Blackened Fish Tacos with Hot Honey Mayo & Mango Chutney

Meanwhile heat your corn tortillas in the smaller pan in avocado oil one at a time, flipping them with tongs to warm both sides.

To serve, place a blackened piece of cod on a warm corn tortilla, top with hot honey mayo, a dollop of mango chutney, and some shredded purple cabbage. Enjoy! This recipe came together quick and easy, and I can’t wait to make it again. It is gluten free and dairy free, and a healthy dinner entree. Serve it with veggie sides or a nice leafy green salad.

**Blackened Fish Taco with Hot Honey and Mango Chutney**

As the near year is just a few days away, I wanted to also share my thoughts on going into 2026. Lets make 2026 unbelievably good for us. Let our mindsets be intentional this year. Not resolutions, but small choices and resets each week. Tips: Put some post it’s on your mirror, set a reminder on your phone, set aside daily space for yourself even if it’s 10 minutes that is different than before, start a journal that is vision centered kind of like a vision board.

“The greatest danger for most of us is not that our aim is too high…” – Michelangelo

I always love to hear from you!

Blessings,

Sam

Sandra Shields, Health Coach

Bold, Gut-Friendly Flavor: Dairy-Free, Gluten-Free Tandoori Chicken

If you’re craving something warm, spicy, and satisfying—but need to keep it both gluten-free and dairy-free—this Tandoori Chicken is exactly what your meal rotation needs.

Made with a creamy unsweetened coconut yogurt marinade, warming anti-inflammatory spices like turmeric and ginger, and juicy bone-in chicken thighs, this dish is packed with bold flavor and nourishing ingredients. Perfect for summer grilling or year-round roasting, this version skips the dairy without compromising on richness and depth.

✨ Why I Love This Recipe

As someone who’s committed to clean, nutrient-dense meals that work with my gut—not against it—this Tandoori Chicken checks all the boxes:

Naturally gluten-free & dairy-free
Rich in anti-inflammatory spices
Gut-friendly and hormone-supportive
Easy to meal prep or double for a crowd
Versatile: bake, grill, or air fry

🛒 Ingredients

2 lbs bone-in chicken thighs (skin on or off, your choice)
1¼ cups unsweetened coconut yogurt
¼ cup fresh lemon juice
3 tbsp extra virgin olive oil
6 garlic cloves, minced
1 tbsp ground ginger
2 tsp ground cumin
1 tbsp ground fennel
2 tsp smoked paprika
1 tbsp ground turmeric
½ tsp cayenne pepper (adjust to heat preference)
2 tsp sea salt
¼ tsp white pepper

🍋 How to Make It

1. Make the Marinade
In a large bowl, combine the coconut yogurt, lemon juice, olive oil, garlic, and all of the spices. Whisk well until smooth.

2. Marinate the Chicken
Add chicken thighs to the bowl and coat thoroughly with the marinade. Cover and refrigerate for at least 4 hours, but ideally overnight to let the flavors soak in.

3. Cook Your Way

Oven method (my go-to): Preheat oven to 425°F (220°C). Line a baking sheet with parchment. Arrange the marinated chicken in a single layer and bake for 35–40 minutes, or until the skin is crisp and the meat is cooked through.
Grill: Preheat to medium-high and grill for 6–8 minutes per side. The photo shows my bone in chicken thighs cooked on our Blackstone grill.
Air fryer: Cook at 375°F for 20–22 minutes, flipping halfway.

4. Finish and Serve
Sprinkle with chopped fresh cilantro if desired and serve with lime wedges. Pairs beautifully with cauliflower rice, white or brown rice, grilled veggies, or a crisp cucumber salad.

🧠 Nutrition Note

This recipe is packed with powerful spices that support digestion, reduce inflammation, and help regulate blood sugar. Turmeric and ginger in particular are two of my favorite go-to’s for overall wellness and hormone balance.

Don’t forget to tag me on Instagram if you make this—I love seeing how you recreate Sam Eats Her Nutrients recipes in your own kitchen! 📸 Let’s Connect!

I share a mix of healthy recipes, clean beauty tips, and handmade projects from my studio.
Follow me @SewGlowEatWell for a peek into what I’m cooking, crafting, and creating.

📌 Save It for Later:

“Bold & Gut-Friendly: Gluten-Free, Dairy-Free Tandoori Chicken”
A perfect meal prep star or crowd-pleaser—pin it, share it, make it again and again.

BBQ Shredded Pork and Tater Tot Casserole

I have been obsessing a bit lately on how easy a tater tot casserole is to put together and the endless possibilities. It seems tater tots delight the young and old alike based on how my family’s eyes light up when I put this one on the table. A BBQ pork tater tot casserole is a delicious and comforting dish that combines the savory flavors of barbecue pork with the crispy texture of tater tots, all baked together in a casserole.

Who doesn’t like shredded barbecued pork? The BBQ sauce adds a sweet and tangy flavor that complements the savory pork. There is also a layer of creamy refried beans before the tater tots, and it’s all topped with good aged cheddar cheese and takes only 30 minutes to bake in the oven. The contrast between the crispy tater tots and the creamy cheese makes for a satisfying texture. Another bonus is this can be made ahead and also frozen in advance. If you are looking for time saving tips, I recommend making two and freezing one for a night when you don’t have time or are too tired to cook. I’m raising my hand here. 🙂

BBQ Shredded Pork and Tater Tot Casserole

Ingredients:

1 Cooked Pork Roast, Shredded

Favorite BBQ Sauce (I used my recipe here)

10 ounces of Refried Beans (I used Thrive’s Refried Pinto Beans)

1 Cup of Chopped Green Onion

Two Tablespoons of Capers

Two Large Jarred Roasted Red Peppers (I used Thrive Market Organic) Diced

1 Bag of Tater Tots

10 Ounces of Shredded Aged Cheddar

Directions:

Preheat your oven to 400 degrees F. Grease a 9 x 13 glass casserole dish. Toss together the shredded pork and barbecue sauce adding enough sauce to make a nice saucy, juicy mixture.

Stir the refried beans in a bowl with a fork to loosen them up. If they are not spreadable, warm them in the microwave for one minute. Then, spread a layer of refried beans evenly over the shredded pork. Sprinkle the tangy salty capers evenly over the beans and 3/4 cup of sliced scallions.

Now, dump the frozen tater tots on top of the beans, and spread them out evenly. Top with the diced roasted red peppers, then the shredded cheddar. Bake in your preheated oven for 30 minutes. Then, when the tater tots are golden brown and the casserole is bubbly, remove it from the oven and sprinkle it with the remaining sliced green onions.

Serve! You can provide additional toppings like hot sauces and ranch. Tip: Add jalapeños or use a spicy BBQ sauce for some heat. Serve with a fresh salad, coleslaw, or roasted vegetables.

This casserole is great for family dinners, potlucks, or casual gatherings. It’s easy to prepare in advance and can be a crowd-pleaser due to its hearty and flavorful nature.

A BBQ pork tater tot casserole is a versatile and enjoyable dish that brings together familiar flavors in a comforting and satisfying way.

Happy eating!

Sam

Chicken Pizza Paillards

Chicken Pizza Paillairds

Paillards is a French term for pounded or thinly sliced meat. Paillards are quick cooking and tender. For these Chicken Pizza Paillards, I used Primal Palate’s Super Gyro Seasoning Blend. It is my favorite gluten free seasoning blend of Himalayan pink salt oregano, marjoram, thyme, and garlic. This is a fabulous, juicy chicken dish! A quick tip I got from Rachel Ray, buy boneless chicken breasts in bulk for savings, and pound them into paillards and freeze between sheets of parchment. Then when you want to make a quick cooking chicken dinner, you can just pull the amount you want out of the freezer. They thaw very quickly!

Chicken Pizza Paillards

Ingredients:

4 Boneless Chicken Breasts

16 Oz. of White Button Mushrooms, Sliced

6 Tablespoons Olive Oil

Pizza Sauce (I used Muir Glen Organic which has no Sugar Added)

Fresh Basil, Chopped

3 Tablespoons of Aged Balsamic Vinegar (my favorite is 18 year old from Fustinis)

Super Gyro Seasoning Blend

Sea Salt

Directions: Preheat your oven to 350° degrees F. Pound the chicken breasts to about a half inch thick using a meat pounder, and cover the chicken with plastic wrap when pounding to prevent splatter. Slice the mushrooms, and add them to a cast iron skillet with 3 tablespoons of the olive oil. Sprinkle with a generous double pinch of sea salt, and cook over medium high heat for ten to fifteen minutes until nice and golden brown. When they are golden brown, add in 3 tablespoons of aged balsamic vinegar and cook until it has evaporated and infused into the mushrooms. Set aside.

In a large nonstick, oven-safe skillet, add the last 3 tablespoons of olive oil and heat over medium high heat. Season your pounded chicken generously with Super Gyro Seasoning by Primal Palate on both sides. (A nice even coat. The amount depends on the surface area of your chicken. I like to be generous) Add the seasoned chicken to the hot skillet and cook for 4 minutes a side or until golden brown on each side. Now, pop the chicken into the oven for five minutes, or until the center of the chicken reaches 165° degrees. While the chicken is in the oven, heat up the pizza sauce.

Remove the chicken from the oven and top each breast with the hot pizza sauce, 1/4 of the mushrooms and sprinkle with chopped basil.

Enjoy!

Sandra

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Chicken Pizza Paillards

Orange Tarragon Chicken with Caramelized Pears

Tarragon imparts sweetness to sauteed pears. This chicken dish comes together quickly and tastes elegant.

orange-tarragon-chicken-and-caramelized-pears-plated

I received a fruit and nut gift basket this week as a gift, and it included organic pears which are delicious just plain when perfectly ripe…..so good! When you slice and cook them in some olive oil and add onions, they are divine, soft, savory and sweet. Then add some juicy chicken thighs, and you have a fantastic main dish!

Orange Tarragon Chicken with Caramelized Pears

Preheat oven 375º degrees.

Ingredients:

8 boneless chicken thighs

1 Ripe Pear, cored and sliced (it doesn’t need to be really ripe, but soft)

1 Yellow Onion, diced

Zest and Juice of Two Oranges

3 Tablespoons of Olive Oil

2 1/2 Teaspoons of Tarragon

1 1/2 Teaspoons of Herbamare Sea Salt Seasoning (this kind)

Directions: In a large oven proof skillet, add 2 tablespoons of olive oil and heat over medium high heat until warm. Add the pears and onion to the olive oil in the skillet, then sprinkle with 1/2 teaspoon of Herbamare and 1 teaspoon of tarragon. Cook for 5 to 10 minutes stirring occasionally until the pears and onion are soft and starting to caramelize.

pears-onion-tarragon-in-olive-oil

Meanwhile, cut each boneless chicken thigh into quarters and sprinkle with the remaining 1 1/2 teaspoons of tarragon and 1 teaspoon of Herbamare seasoning salt.

Remove the caramelized pear and onion from the pan and set aside. Add the last tablespoon of olive oil, and then the seasoned chicken. Sprinkle the orange zest onto the chicken. Sautee for 4 minutes then flip the chicken and cook for 4 more minutes. Add the orange juice to the pan and cook for 1 minute to reduce the juice. Stir in the pear and onion mixture. Place the pan in the oven for ten minutes.

Remove from the oven and serve and enjoy!

orange-tarragon-chicken-and-caramelized-pears

Eat Your Nutrients!

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Oven Chuck Roast with Vegetables

Hungry for a delicious pot of tender chuck roast with loads of warming vegetables? I have a recipe that will warm you up body and soul. 🙂 There is plenty of juices and tender loads of nutritious vegetables.

Oven Chuck Roast with Vegetables

This was perfect last night after spending a few hours outside stringing holiday lights. I love being outdoors in the winter months in the brisk air. Most of the time I am moving my body a little more than I was yesterday. Yes, there were lights that didn’t work, and lights where half the string worked. Thankfully we had plenty to spare, and had strings that were working well! What happens, I wonder, to the lights that were working fine when you put them in the box and the next year are not functioning? It has been an ongoing mystery that people write about and include in movies, because many can relate.

Oven Chuck Roast with Vegetables

I have included Fennel, Onions, Carrots, Swiss Chard, Zucchini and Yellow Beans in this Roast along with a splash of fresh squeezed orange juice and savory Rosemary and Thyme. I think you will love it! No dried out roast here!

Oven Chuck Roast with Vegetables in Pot from the Oven

Oven Chuck Roast with Vegetables

Ingredients:

1 Three Pound Chuck Roast

1 Fennel Bulb (diced)

1 Yellow Onion (diced) (substitute green scallions if Low FodMap)

5 Carrots (peeled and coarsely chopped)

1 Bunch of Swiss Chard (stems stripped and coarsely chopped)

3 Zucchini (about 2 cups halved lengthwise and sliced)

2 Cups of Fresh Yellow or Green Beans

6 Cups of Broth (this is approximate depending on your pot)

1/2 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Garlic Olive Oil (you may substitute 3 cloves of fresh garlic)

2 Tablespoons of Olive Oil

1 Tablespoon of Apple Cider Vinegar

2 Teaspoons of Crushed Rosemary

1 Teaspoon of Thyme

1 1/2 Teaspoons of Sea Salt

Directions: Preheat your oven to 350º degrees. You will use a large dutch oven with a lid. Salt your chuck roast all over with 1 1/2 teaspoons of sea salt. In your pan, heat the garlic olive oil over medium high heat just until warm. Add the chuck roast and brown 5 minutes each side. Remove the chuck roast from the pan and set aside. Add 2 tablespoons of olive oil to the pan and add the diced fennel and onion, and sautee for 5 minutes. Stir in Carrots, Green Beans, Orange Juice, Apple Cider Vinegar, Rosemary and Thyme. Add the chuck roast to the top and pour over broth until it reaches the top of the roast. Bring the ingredients to a boil, then cover the pan with a lid and place into your preheated oven for 3 hours. At the end of three hours, remove the pan from the oven and add the Zucchini and Chard, tucking it down around the roast. Lift the roast out of the pan if needed and set it back on top of the vegetables. Bake another hour. Then remove it from the oven and it is ready!

Eat Your Nutrients!