Beninese Grilled Whiting with Pepper Sauce and Steamed Spinach

This is a simple, coastal-style plate: whiting fillets marinated briefly in garlic, ginger, and lemon, then grilled until the edges char slightly, and finished with a chunky sauce of tomatoes, red bell pepper, and a little scotch bonnet for warmth.

Fish like whiting are a natural fit for a thyroid-safe recipe because they carry selenium and zinc without requiring anything unusual in the kitchen — you're just grilling fish the way people already do. The spinach on the side is steamed, not raw, which keeps things gentle and gives you the greens without a big raw-cruciferous load.

A drizzle of olive oil over the top rounds the dish out, and a squeeze of fresh lemon at the table keeps it bright. It's light enough for a weeknight dinner but still feels like something worth setting the table for.