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1812 South J. Street
Suite 220
Tacoma, WA 98405
Phone: 253-566-1616
Fax: 253-582-3091

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Halibut Provencal

1 1/2 pounds firm white fish fillets, halibut, striped bass, or cod
1 tsp olive oil
1/2 cup chopped onion
1 can (14.5 oz) diced or chopped tomatoes, drained
1/2 cup kalamata or green olives, pitted and drained (cut in half
3 Tbsp dry white wine
1 tsp dried basil
1/2 tsp garlic powder
1/4 tsp dried thyme

  1. Place fish in a large oven proof baking dish sprayed with non sitck coating spray.
  2. Season with salt and pepper as desired.
  3. Bake in preheated 325 degree oven for 15 minutes.
  4. Heat the oil in a mediup saucepan on medium heat. Cook onion until softened (approx 5 minutes).
  5. Add remaining ingredients and simmer 5 minutes.
  6. Pour the sauce over the fish and bake 5 minutes longer or until the fish is flaky.
  7. Serve with quinoa, wild rice or brown rice and a steamed green vegetable

Makes 6 servings

Savory Broiled Fish

1 1/2 to 2 pounds fresh or frozen fish filets (halibut, haddock, cod or firm
white fish)
1/2 cup dry white wine
2 Tbsp soy sauce or tamari
1/2 tsp horseradish
1/2 tsp onion powder
1 tbsp olive oil

  1. Arrrange fish in oven-proof platter or baking dish.
  2. Combine wine, soy sauce, horseradish, onion powder and olive oil.
  3. Pour over the fish.
  4. Broil 15-25 minutes, basting frequently with the sauce in the dish. Serve hot.

Makes 4-6 servings

Cod Creole

1 lb frozen cod, talapia, halibut or snapper fillets to serve 4
1 Tbsp olive oil
1 medium onion, peeled and chopped
2 cloves garlic, minced
1 bell pepper, chopped
Salt and pepper to taste
1 can (14 oz) chopped tomatoes
1 Tbsp capers
2 Tbsp chopped fesh parsley

  1. Heat oil in a large skillet. Add onion, and cook until lightly browned. 
  2. Add garlic and peppers.  Add salt, pepper;stir and and tomatoes, capers. and parsley. 
  3. Cover and cook 10 minutes. 
  4. Add frozen fish fillets and cook gently until fish flakes with a fork. Approximately 15-20 minutes.

Makes 4 servings

Super Meatless and Beanless Chili

1 Tbsp olive oil
4 cloves garlic, minced
2 Cups onion, chopped
1 Tbsp chili powder
2 tsp oregano
1 tsp ground cumin
1/2 tsp cinnamon
1/2 tsp salt
1/4 tsp ground pepper
2 green bell peppers
1 lb carrots, cut into 1/4 inch slices
1/2 lb sweet potatoes, diced
1 (14 0z) can crushed tomatoes
1 (14 oz) can diced tomoatoes
1 tbsp unsweetened cocoa powder
2 Cups water
1/4 cup dried cranberries
2 hard-cooked eggs, chopped

  1. Heat oil in a large saucepan. Add garlic and onion;stir for 2 minutes. 
  2. Stir in spices. Add peppers, carrots and sweet potatoes and stir for 1 minute. 
  3. Add tomatoes, cocoa, water and cranberries. 
  4. Bring to a boil and simmer 45 minutes.
  5. Serve chili in bowls and top with egg.

Makes 4 servings

Stuffed Bell Peppers Ricci

4 large bell peppers (red, green, orange or yellow)
Boiling salted water

3 Tbsp instant minced oninons
3 Tbsp water
1 lb pound bison, extra lean organic beef, or ground turkey breast meat
1/2 cup quick-cooking brown rice
1/2 tsp salt
1/2 cup pinto or black beans (drained)
1/2 tsp oregano
2 cans (8 oz each) tomato sauce
1/2 cup hot water
1/2 cup dry white wine
1 cup organic reduced fat (part-skim milk) shredded sharp cheese

  1. Split peppers lengthwise. Remove seeds and stem; wash and and drop into boiling pot of salt water.
  2. Turn off heat and let stand for 5 minutes.
  3. Drain peppers and arrange in an oven-proof baking dish.
  4. ehydrate onions in the water.
  5. Mix ground meat, rice, salt, oregano, beans and 1 can tomato sauce.
  6. Fill peppers with the mixture.
  7. Combine 1 can tomato sauce with hot water and wine. Pour over the peppers.
  8. Cover with foil and bake in a 350 degree oven for 40 minutes.
  9. Uncover; sprinkle with cheese and continue
    baking 20 minutes longer until the cheese is melted.

Makes 6 servings.

Pasta Paella

1 Tbsp olive oil
8 ounces whole wheat pasta (angel hair or spaghetti)
1 onion peeled and chopped
3 cloves garlic, peeled and minced
1/4 tsp ground turmeric
1 1/2 cups fat-free organic chicken broth
1 can (14.5 oz) diced tomotoes
1 can artichoke hearts, drained
1 dozen small clams in shells (about 1 lb) scrubbed
8 ounces peeled, deveined shrimp (21-30 per lb) rinsed
8 ounces skinned firm white fish (halibut, cod) cut into 1/2 inch chunks
1 cup frozen petite peas
Lemon wedges

  1. Prepare pasta according to package instructions to al dente. Drain and keep
    warm until sauce is completed.
  2. Saute onion, garlic and turmeric in olive oil until softened.
  3. Stir in broth and tomatoes, including juice;
  4. cover and bring to a boil over high heat.
  5. Spread mixture level. Evenly distribute artichoke hearts and clams.
  6. Cover and reduce heat to medium and cook 3 minutes.
  7. Evenly distribute shrimp, fish, and peas. Cover and cook until clams have opened and fish is opaque
  8. in center of thickest part of fish, approximately 5-8 minutes longer.
  9. Uncover. Season with salt. Pour sauce over pasta and garnish with a lemon

Makes 4 servings

Tuna and Garbanzo Salad

2 (15.5 oz) cans chickpeas (garbanzo beans), rinsed, drained and chopped
1 (12 oz) jar roasted red peppers, drained and thinly sliced
20 black olives, pitted and chopped
2 celery stalks, sliced
3 (6 oz) cans Albacore tuna in water, drained
5 Tbsp prepared pesto
1/2 tsp salt
1/4 tsp ground pepper
Fresh basil for garnish (optional)

  1. In a large bowl, combine chickpeas, peppers, olives, celery, tuna, pesto, salt and pepper. 
  2. Divide on plates. 
  3. Garnish with basil.

Makes 6 servings

White Chili

1 lb dried Great Northern Beans
4 cups fat-free, low sodium, organic chicken broth
2 medium, yellow onions, chopped
3 garlic cloves, minced
1 tsp salt
1/2 cup canned, diced green chilis
2 tsp ground cumin
1 1/2 tsp dried oregano
1 tsp coriander
1/4 tsp ground cloves
1/4 tsp cayenned pepper
8 oz grilled chicken breasts, sliced into 1/4 inch wide strips
3/4 Cup grated, part-skim milk Monterey jack or white cheddar cheese

  1. Cover beans with water and soak overnight.  Drain and rinse. 
  2. In a large, heavy pot, combine beans, broth, 1/2 of onions, garlic and salt. 
  3. Bring to a boil, Reduce heat, cover and simmer 1.5-2 hours or until beans are very tender, adding stocl as needed. 
  4. Stir in remaining onions, chilis, cumin, oregano, coriander, cloves, and cayenne. 
  5. Cover and cook for 30 minutes. 
  6. Just before serving, add chicken slices, cook until heated. 
  7. Ladle chili into bowls; top with cheese.

Makes 6 servings