Pacific Island Seafood Recipe

Name: Pacific Island Seafood
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

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

249

kcal

Calories

Carbs

Protein

Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: Canola oil spray, 1/4 medium onion, thinly sliced, 4 to 6 garlic cloves, chopped or crushed, 1 tablespoon grated fresh ginger, and more.

Yes, Pacific Island Seafood falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Pacific Island Seafood

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions