April 3, 2025

Baja Fish Stew

Baja Fish Stew
3 servings | 30 minutes

INGREDIENTS
  • 2 Cod Fillet (cut into strips)
  • 12 ozs Shrimp (large, peeled, deveined)
  • 6 Garlic (clove, minced, divided)
  • 1 Red Hot Chili Pepper (chopped finely)
  • Sea Salt & Black Pepper (to taste)
  • 2 tbsps Extra Virgin Olive Oil
  • 6 stalks Green Onion (thinly sliced)
  • 1 Green Bell Pepper (medium, sliced)
  • 2 cups Chicken Broth
  • 3 cups Diced Tomatoes (from the can, with the juices)
  • 1/3 cup Lime Juice
  • 1/2 cup Cilantro (chopped)



METHOD
  1. In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside.
  2. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning.
  3. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes.
  4. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro.
  5. Divide into bowls and enjoy!

NOTES
  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is equal to approximately 2 1/3 cups.
  • More Flavor: Add coconut milk.
  • Filet Size: One cod fillet is equal to 231 grams or eight ounces.

Nutrition Facts ​
​Amount per serving
  • ​400 calories
  • 11g fat
  • 18g carbs
  • 4g fiber
  • 10g sugar
  • 55g protein
  • 252mg cholesterol
  • 884mg sodium
  • 3mg iron

Freedom Bulletin #305

By Zina Stone • November 4, 2025
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Oven Roasted Barramundi with Tomato & Olives

By Zina Stone • November 4, 2025
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g

Freedom Bulletin #304

By Zina Stone • October 24, 2025
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