Fish

Salmon with Grilled Tomatoes, Green Beans and Salad

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Ingredients:

1 tbsp oil, avocado or grapeseed

2/3 lb. Salmon, wild caught is best

1/4 cup Peach jam

1/4 cup Spicy mustard

2 tomatoes with 

1 tbsp fresh basil (optional)

2 cups green beans

2 tbsp slivered almonds

1 tsp olive oil

Mixed greens 2 cups

2 tbsp cranberries

2 tbsp goat cheese

1 tbsp olive oil 

1 tbsp vinegar

Directions: 

Salmon and Tomatoes:  Put 1 tbsp olive oil into a pan and warm over med. heat. Mix spicy mustard and peach jam and coat the salmon with it. Put salmon skin side down in pan. Cook for 4 min and flip salmon. Add tomatoes cut side down. Cook for 3 min. and flip. Remove tomatoes when they are softened. Cook salmon until just cooked throughout. (don’t over cook or your salmon will be dry)

Green Beans:  Put 2” of water in a pot and bring to a low boil. Once water is boiling, add beans, cook on medium until crisp tender. Drain and then add 1 tsp olive oil and slivered almonds roos and cook for 2 mi.

Salad:  Place fresh greens on a plate. Add dried cranberries andgoat cheese. To make the salad dressing, pour olive oil and vinegar over salad, sprinkle with salt & pepper. 

Serves Two

Shrimp and Cilantro Rice Bowl

Ingredients:

2 cups cooked rice

1/4 tsp. kosher salt

1/4 cup fresh Lime Juice 

1/3 c. chopped fresh cilantro

2 cloves garlic, minced

1 tbsp. soy sauce or Braggs liquid aminos

1/2 tsp. crushed red chili flakes

1 lb. shrimp, peeled and deveined

1/2 cup peas

1/2 cup diced onion

1 tbsp. olive oil 

1 avocado, chopped

Directions:

Cook rice according to package and stir in salt, lime juice, and cilantro.

In a large bowl, combine garlic, soy sauce, and crushed red pepper flakes and stir. Add shrimp and toss until combined.

Add olive oil to large skillet and heat over med.  Add shrimp with marinade and onions cook until  just pink and add peas and cook 1 additional minute. 

Put rice into bowls and top with shrimp and pea mixture and finish with chopped avocado.

Asian Scallops with Snow Peas and Eggplant

Ingredients:

1/2 cup thinly sliced Japanese Eggplant

2 Green onions - cut into bite sized pieces

1 Cup Snow Peas (i like to pluck the outside thread off) 

1/2 pound fresh scallops ( can use shrimp or chicken or just go vegetarian)

1 tblsp frozen orange juice concentrate or 1/4 cup orange juice or juice 1 orange

1 tbsp soy sauce or Braggs liquid aminos or soy sauce 

1 tsp Sriracha Sauce (or your favorite hot sauce)

1 tsp pealed and minced ginger root

2 tbsp sesame oil

Directions:

Put sesame oil in pan, add eggplant and  cover with lid. cook over med high heater 4 min, flip eggplant and cook over med. heat for 3 min. Add green onion and cook covered for 3 min. Add snow peas and cook uncovered for 2 min. Stir occasionally. 

Divide vegetables and put onto 2 plates. 

In the same pan add scallops. Cook, uncovered for about 3 min (depends on size of scallops). Flip scallops, add ginger and cook for additional 2 min. Add OJ concentrate, soy sauce and Sriracha Sauce. Stir until scallops are covered and OJ concentrate is dissolved. 

Spoon scallops and sauce over vegetables. Sprinkle with sesame seeds and serve immediately

Serves 2

Smoked Salmon Salad

Ingredients:

12 cups mixed greens

1/2 cup chopped fresh dill

8 oz. smoked salmon (substitute tempeh for vegetarian)

2 cups cooked white beans

2 tbs capers

Vinaigrette:

1 and 1/2 tbs olive oil

1/4 cup rice wine vinegar

1/2 cup water

2 tbs lemon juice

1 tsp dijon mustard

1 tsp chopped parsley

1/4 tsp chopped shallot

1/4 tsp salt

1/2 tsp freshly ground black pepper

Directions:

Place all vinaigrette ingredients in a jar. Shake well until thoroughly mixed. 

Toss salad greens in vinaigrette. Top salad with smoked salmon pieces, beans, capers, and dill.  

Enjoy!

Serves 6

 

Seared Steak Salad with Edamame and Cilantro

Ingredients:

8 oz top round steak, 3/4 inch thick, trimmed of fat

1/2 tsp kosher salt

1/2 tsp freshly ground pepper

4 cups mixed Asian greens or salad greens (look for pre-washed Asian-style salad miss at your supermarket)

1 cup sliced snow peas

1 cup sliced red bell pepper

1/2 cup shredded red cabbage

1/2 cup chopped fresh cilantro

1/3 cup thawed shelled edamame

1/4 cup dressing, such as Sesame Tamari Vinaigrette (recipe below)

Tamari Vinaigrette recipe:

1/4 cup orange juice

1/4 cup rice vinegar

2 tbs reduced sodium soy sauce, or liquid amino acids

1 tbs toasted sesame oil

1 tsp finely grated fresh ginger

Whisk all ingredients together.

Directions:

Sprinkle steak with salt and pepper. Coat small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for at least 5 minutes before slicing. 

ombine greens, snow peas, bell pepper, cabbage, cilantro, edamame, and dressing a large bowl. Toss to coat. Top with steak. 

Chicken variation: Sub 8 oz cooked chicken tenders for the steak. 

Shrimp Variation: Sub 8 oz cooked, peeled shrimp for the steak. 

 

Shrimp, Asparagus and Pesto Fettuccine

Ingredients:

8 oz. whole-wheat or gluten-free fettuccine

1 lb asparagus, trimmed and cut into 1-inch pieces (about 4 cups)

1/2 cup sliced jarred roasted red peppers

1/4 cup prepared pesto or our pesto recipe (click here)

2 tsp extra-virgin olive oil

1 lb raw shrimp (21-25 per pound), peeled and deveined (omit for vegetarian)

1 cup dry white wine

freshly ground pepper to taste

Directions:

Bring a large pot of water to a boil. Add fettuccine and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until the pasta and asparagus are just tender, about 2 minutes more. Reserving 1/4 cup of the cooking water, drain the fettuccine and asparagus and return to the pot. Stir int he peppers and pesto. Cover to keep warm.

Heat oil in a large skillet over medium heat. Add shrimp and cook, stirring occasionally, about 1 minute. Add wine and continue to cook until shrimp are pink, about 2 minutes. Add the shrimp to the pasta, too to coat, and add the reserved cooking water. Season with pepper and serve immediately.

Serves 4

 

Mango and Black Bean Salad with Grilled Tuna

Ingredients:

1 lb tuna steaks, or two 9-oz cans of chunk light tuna in water, drained

15 and 1/2 oz can black beans, or 1 and 1/2 cups cook dry-packaged black beans, rinsed and drained

1 large ripe mango, peeled, cubed

2 plum tomatoes, chopped

1/2 medium cucumber, chopped

4 green onions and tops, sliced

Island lime dressing (recipe follows)

1/4 cup crumbled reduced-fat feta cheese

Optional garnish: sliced avocado and mint sprigs

Island Lime dressing ingredients:

2-3 tbs olive oil

2 tbs lime juice

2 tbs white wine vinegar

1 tbs water

1/2 tsp dried mint leaves

Directions:

Grill tuna over medium-high heat, or broil 6 inches from heat source, 4-5 minutes each side, or until the level of doneness you like. Cool several minutes and cut into 1-inch pieces.

Whisk together all of the Island Lime Dressing ingredients in a bowl.

Combine tuna chunks, beans, mango, tomatoes, cucumber and green onions in a bowl; drizzle with Island Lime Dressing and toss. Add to top of lettuce. Sprinkle with feta cheese. 

Serves 4

 

Grapefruit Caesar Salad

Salad Ingredients:

1 head of romaine lettuce

6 oz of cooked and chilled shrimp

12 oz grapefruit segments

Dressing Ingredients:

1/2 cup low fat cottage cheese (sub. dairy-free yogurt for dairy-free option)

1/4 tsp black pepper

2 anchovies (optional)

1 tbs regular milk or dairy free

1/4 cup grapefruit juice

2 cloves garlic

1 oz. parmesan cheese

Directions:

Tear lettuce into pieces and place in bowl with shrimp and grapefruit segments. 

Mix all dressing ingredients except Parmesan cheese in blender at high speed. Fold in Parmesan, and chill for 1 hour. Add dressing to salad and enjoy!

Serves 6

Add protein to make it a dinner

Fresh Salmon Tacos

Ingredients:

6 oz. salmon

1/2 tsp ground cumin

1/4 cup plain yogurt

1/3 cup finely diced onion

1 tbs fresh lemon juice

1/3 cup chopped fresh cilantro

4 fresh organic corn or flour tortillas

1 avocados, diced

1/2 cup shredded lettuce

Directions:

Sprinkle cumin over salmon steak and bake in preheated oven 350° for 15 min. or until cooked throughout. Mix together yogurt, onion, lemon juice, cilantro. Place salmon in warmed tortilla, top with yogurt sauce, avocado and lettuce.  Serve immediately. 

Makes 4 tacos.

Fish Tacos

Ingredients

2 Corn Tortillas

4 oz. cooked fish of your choice (I like mahi mahi or salmon)

1 cup shredded cabbage or lettuce

1 mango diced

1/3 cup salsa

1/2 red pepper sliced

2 tblsp plain low-fat  dairy-free yogurt

 

Directions

Place 1/2 of fish, cabbage, mango, salsa and red pepper in each tortilla and top with yogurt. Roll up and enjoy!

Servings: 2