Seafood (Stage 2)
Garlicky lemon mahi-mahi
3 tbsp butter, divided
2 tbsp extra-virgin olive oil, divided
4 (4 oz) maxi-mahi filets
Freshly ground black pepper
1 lb asparagus
3 cloves garlic, minced
1/4 tsp crushed red pepper flakes
1 lemon, sliced
Zest and juice of 1 lemon
1 tbsp freshly chopped parsley, plus more fr garnish
Directions: In a large skillet over medium heat, melt 1 tbsp each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.
Add remaining 1 tbsp of oil to skillet. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to plate. Next, add remaining 2 tbsp of butter to skillet. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat then return mahi-mahi-mahi and asparagus to skillet and spoon over sauce.
Garnish with more parsley before serving.
Sheet Pan Shrimp Fajitas
Makes 4 servings. Provides 4 ounces of protein, 1 fat and 1 veggie/portion
1 lb shrimp, raw, deveined and shelled
Juice of one lime
1 red bell pepper, sliced
½ green pepper, sliced
½ yellow onion, thinly sliced
2 tsp plus ⅓ C olive oil divided
2 garlic cloves
½ tsp dried oregano
½ tsp chili powder
½ tsp sweet paprika
½ tsp cayenne pepper
¼ tsp ground cumin
Instructions: Pre-heat oven to 400 degrees. Toss peppers and onion with 2 tsp olive oil until coated. Scatter onto a sheet pan in single layers. In a blender, add lime juice, garlic and remaining olive oil- then add spices and pulse to combine. Marinate by adding shrimp and blended ingredients in a zip-lock bag for 15 minutes. Meanwhile, roast the peppers and onion for 10 minutes. Remove the shrimp from the marinade and place shrimp onto sheet pan, place back in oven for 8 more minutes or until shrimp are pink. Enjoy over riced cauliflower or salad or by itself!
GRILLED PESTO SHRIMP SKEWERS
1.5 lbs shrimp, jumbo
1 C basil, fresh leaves
1 clove garlic
2 tbsp. olive oil
1/4 C Parmesan cheese
salt and pepper to taste
Directions: In a food processor pulse basil, garlic, Parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.
Combine raw shrimp with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 20 minutes (or use metal ones to avoid this step). Thread shrimp onto 7 skewers. Heat an outdoor grill or indoor grill pan over medium-low heat until hot. Be sure the grates are clean and spray lightly with oil. Place the shrimp on the hot grill and cook until shrimp turns pink on the bottom, about 3-4 minutes; turn and continue cooking until shrimp is opaque and cooked through, about 3-4 minutes.
15 Minute Garlic Shrimp Zoodles
2 medium zucchini
3/4 pounds medium shrimp, peeled and deveined
1 tablespoon olive oil
Juice and zest of 1 lemon
3-4 cloves garlic, minced
Red pepper flakes (optional)
Salt and pepper to taste
Chopped fresh parsley
Directions: Spiralize the zucchini and set aside. Add the olive oil and lemon juice & zest to a skillet on medium heat. Once the pan is warm, add the shrimp. Cook the shrimp for one minute per side.
Add the garlic ad red pepper flakes. Cook for an additional minute, stirring often. Add the zucchini noodles and stir/toss (e.g. with tongs) constantly for 2-3 minutes until they are cooked and warmed up.
Season with salt and pepper and sprinkle with the chopped parsley. Serve immediately.
This recipe is adopted from Salt and Lavender.
BAKED SOLE IN FRESH ROASTED PEPPER SAUCE
Fresh Roasted Red pepper Sauce (look for Mezzetta Roasted bell pepper jar on the pickle isle) Simply puree in blender to make sauce.
2 fillets of sole
8 pitted kalamata olives
a few thin slices of lemon
sprigs of fresh thyme
salt and fresh cracked pepper
Directions: Preheat oven to 400 degrees. Spoon a thick layer of sauce into a baking pan. Lay out the fish on top of the sauce. Top with lemon slices, olives, and thyme. Sprinkle with salt and pepper. Bake for about 15 minutes until the fish is done, and then run the pan under the broiler for a minute or two to get the whole thing sizzling.
SALMON ZUCCHINI WRAP:
1 (3 oz) salmon filet
1 pinch salt
1 tbsp green onion, chopped
1/4 tsp dried sumac
1/2 tsp dried thyme
1/4 English cucumber, peeled and diced
1 tbsp mayo
1 tbsp fresh mint, optional
1 Zucchini cut lengthwise into thin strips
Directions: Cut the salmon on a 45-degree angle into 1/4-in thick slices. Add a pinch of salt. Sprinkle the salmon evenly with the green onion, sumac and thyme. Place the salmon in the toaster oven and turn to the broil setting. Broil for 3 minutes or until salmon is cooked to desired temperature (3 minutes will yield a pink salmon). While salmon is cooking, combine mayonnaise and cucumber. Carefully remove salmon from the oven and lay on a plate. Spoon the mayo and cucumber mixture evenly across the salmon and sprinkle with the mint. To roll, slice zucchini lengthwise into thin slices and lay salmon on top. Gently roll and secure with a tooth pick
HERBED SALMON FILLETS
makes 4 servings
4 salmon fillets (6 oz each)
4 garlic cloves, minced
1 tbsp minced fresh rosemary
1 tbsp olive oil
2 tsp minced fresh thyme
3/4 tsp salt
1/2 tsp pepper
Directions: Preheat oven to 425 degrees. Place salmon in a greased 15x10x1 inch baking pan, skin side down. Combine remaining ingredients, spread over fillets. Roast 15-18 minutes. Recipe from Taste of Home Magazine.
BROILED TILAPIA PARMESAN
Makes 4 to 6 servings (4 servings provides 8 ounces, 6 servings provides 6 ounces of protein /portion)
1/2 C Parmesan Cheese
2 tbsp butter, softened
2 tbsp mayo
squeeze of lemon juice
1/4 tsp dried basil
1/8 tsp onion powder
1/8 tsp celery salt
pepper to taste
2 pounds tilapia fillets
Directions: Preheat the broiler. Grease a broiling pan or line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, butter, mayo and lemon juice. Season with basil, pepper, onion powder and celery salt. Mix well. Arrange fillets in a single layer on the pan. Broil a few inches from the heat for 2-3 minutes. Flip the fillets over and broil for a few more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes, or until the topping is browned and fish flakes easily with a fork. Pair with a side of collard greens or a veggie of your choice!
LEMON-HERB BAKED RAINBOW TROUT
NUMBER OF SERVINGS: 3
1 large Rainbow Trout fillet (16 oz.)
1 lemon (sliced)
1 tbsp Tarragon
1.5 tsp Marjoram
1 tbsp Extra Virgin Olive Oil
Salt and Pepper to taste
Place the oven rack centered in the oven. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and coat with nonstick spray. Cut the fish fillet into 3 pieces and place them on the baking sheet.
Sprinkle fish with salt and pepper to taste. Arrange lemon slices on top of fish fillets. Sprinkle Tarragon and Marjoram on top of fish fillet and then drizzle on the olive oil.
Place in oven and bake for 14 minutes, or until fish is flakey and opaque in the center. Remove from oven and enjoy!
12 oz frozen peeled and deveined medium shrimp, thawed
2 tbsp olive oil
3 cloves of garlic, thinly sliced
6 C baby spinach
1/2 tsp Italian seasoning, fresh dill sprigs if desired
Rinse shrimp; pat dry with paper towel. Finely shred 1 tsp peel from the lemon; set aside. Juice the lemon in a bowl and set aside. In a 12-inch skillet, heat olive oil over medium heat. Cook garlic in hot oil for 1 minutes. Add shrimp; cook for 3-4 minutes, turning frequently until shrimp are opaque. Add spinach. Toss until spinach begins to wilt. Stir in Italian seasoning, lemon peel and 2 tbsp lemon juice. Season to taste with salt and pepper and top with fresh dill. Makes four, 3 ounce servings of protein and 1 serving of veggies per portion. Enjoy!
SPICED ROASTED SALMON:
12 four ounce servings
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp stevia
1 tbsp hot or mild chili powder
1 tsp salt
1 tsp ground cinnamon
1 tsp ground black pepper
1/2 tsp cayenne pepper
1 3lb piece of salmon
Directions: Preheat oven to 400 degrees. Line large baking sheet with foil or parchment paper. In a small bowl, combine all the rub ingredients. Place the salmon skin side down on the prepared baking sheet. Spread the rub on the flesh side of the salmon. Roast the salmon for 17-20 minutes or until cooked through. Turn the oven to broil. Broil the salmon an additional 3-5 minutes until slightly golden. Place the whole salmon on a platter. Enjoy.
BROILED SALMON WITH HERB CRUSTED MUSTARD
2 garlic cloves
3/4 teaspoon finely chopped fresh rosemary leaves
3/4 teaspoon finely chopped fresh thyme leaves
1 tablespoon extra-virgin olive oil
2 tablespoons Dijon mustard
2 tablespoons whole-grain mustard
Nonstick olive oil cooking spray
6 (6 to 8-ounce) salmon fillets
Salt and freshly ground black pepper
6 lemon wedges
In a food processor or blender, combine garlic, rosemary, thyme, oil, Dijon mustard, and 1 tablespoon of whole-grain mustard. Grind the mustard sauce until combined, about 30 seconds. Transfer to a small bowl. Add remaining 1 tablespoon of whole-grain mustard to the sauce and stir to combine. Set aside mustard sauce.
Preheat the broiler. Line baking sheet with foil. Spray the foil with nonstick spray. Arrange the salmon fillets on the baking sheet and season with salt and pepper. Broil ~ 2 minutes. Place mustard sauce over the fillets. Continue broiling until the fillets are just cooked through and golden brown, about 5 minutes longer.
Transfer the fillets to plates. Makes six 6-8 ounce protein portions. Pair with a stage 2 veggie, enjoy!
EARL GREY- CRUSTED SALMON:
1 orange peel, washed
2 tbsp Earl Grey or other black tea leaves
1/2 tsp black peppercorns
1/2 tsp ground mace
1/2 tsp salt
2 tsp unsalted butter
1.5 lbs wild caught salmon fillets with skin on
1 tbsp flat leaf parsley chopped
Directions: Preheat oven to 350 degrees. Zest orange and reserve. Remove pith, slice orange crosswise and set aside. In a clean spice or coffee grinder, grind zest with the tea leaves, peppercorns, mace and salt into a powder. It will be moist.
Melt butter in a large oven safe skillet over medium heat. Season the salmon with salt and pepper to taste. Sauté the fish flesh side down until brown, about 5 minutes. Turn with a spatula, sprinkle on the tea spice mixture and spoon the butter in the pan over the fish. Bake in the oven until salmon is just cooked, about 8-10 minutes. Remove and sprinkle with parsley.
Makes 4 servings. *Recipe from Food and Nutrition Magazine summer 2012
GRILLED GREEK FISH:
1/4 C lemon juice
3 tbsp olive oil
2 tbsp fresh oregano, minced
2 tbsp mint, minced
1 garlic clove, minced
1/2 tsp lemon zest (peel of lemon)
1/2 tsp Greek seasoning
4 six ounce fillets of tilapia
Directions: In a large plastic bag combine lemon juice, olive oil, herbs, garlic, zest and seasonings then add the fish and seal bag to coat. Refrigerate for 30 minutes. Drain and discard marinade. Grease grill rack, Grill tilapia, covered over medium heat or broil for 4-5 minutes on each side until fish flakes easily.
Makes 4 servings. Pair with stage 2 veggie of choice.
Recipe from Healthy Cooking magazine, June-July 2012.
SEARED FISH WITH ARTICHOKE RELISH
3 tbsp olive oil
1 medium onion, chopped
2 stalks celery, chopped
2 cloves garlic, chopped
1-14 oz can artichoke hearts, rinsed, chopped
1 tbsp red wine vinegar
1/2 C fresh flat leaf parsley, chopped
4-six oz pieces of skinless white fish fillets (cod, tilapia, etc)
Directions: Heat 1 tbsp oil in large skillet over medium heat. Add onion, 1/2 tsp salt and 1/4 tsp pepper and cook, covered stirring occasionally for 6 minutes. Add the celery and garlic and cook, covered, stirring occasionally, for 3 minutes. Add the artichokes, vinegar and 1 tbsp olive oil and mix to combine. Fold in parsley and transfer the artichoke relish to bowl. Wipe out the skillet with damp paper towel and heat remaining tbsp oil over medium high heat. Season fish with 1/2 tsp salt and pepper and cook until golden brown (3-5 min/side). Spoon relish over fish and serve.
Makes 4 servings.
LEMON-LIME SALMON WITH VEGGIE SAUTÉ:
6 salmon fillets (4 oz each)
1/4 C lemon juice (ok since this will yield less than 1 tbsp per serving)
1/4 C lime juice (ok since this will yield less than 1 tbsp per serving)
1 tsp seafood seasoning
1/4 tsp salt
2 medium red peppers, sliced
2 medium yellow peppers, sliced
1 large red onion, halved and sliced
2 tsp olive oil
2 C baby Portobello mushrooms, halved
2 C fresh asparagus
2 tsp dried tarragon
Directions: Place salmon in a 13 in X 9 in baking dish, add lemon and lime juices and sprinkle with seafood seasoning and salt. Bake, uncovered at 425 degrees for 10-15 minutes. Meanwhile, in a large nonstick skillet coated with cooking spray, saute peppers and onion in oil for 3 minutes. Add the mushrooms and asparagus, cook and stir 3-4 minutes longer. Stir in tarragon and serve with salmon.
Provides ~4 ounces of protein and 2 veggie servings per portion.
Recipe adapted from Taste of Home magazine, Feb 2012.
CREAMY SHRIMP TACO SALAD
2 tsp oil
1 C thinly sliced onions
1 lb uncooked deveined peeled small shrimp
1/2 C 2% shredded cheese of choice
1/2 C shredded purple cabbage
2 tbsp chopped cilantro
squirt of lime juice
1/4 tsp garlic powder,
1/4 tsp ginger
1/4 tsp chili powder
1 tbsp wine vinegar
1/2C olive oil based mayo
Directions: Heat oil in large nonstick skillet on medium heat. Add onions and cook for 5 minutes. Stir in shrimp for another 3-4 minutes. Place over bed of lettuce. Top with 1 to 2 tbsp sauce per serving.
Makes 4 servings, ~4 ounces protein per portion
ROASTED SALMON AND CAULIFLOWER
2 small red onions, cut into wedges
1 small head of cauliflower cored and sliced
2 tbsp olive oil
Salt and pepper to taste
1 ½ lb wild caught skinless salmon
½ tsp curry powder
Directions: Heat oven to 425 degrees. Divide onions and cauliflower between two large rimmed baking sheets. Toss each with 1 tbsp olive oil and a little salt and pepper. Roast for 20 minutes. Season the salmon with the curry, salt and pepper. Nestle it among the veggies on one of the baking sheets. Continue roasting both pans until the salmon is opaque throughout and the veggies are golden brown (12-15 minutes). Transfer to plates and enjoy!
Provides 6 4-ounce servings of salmon and one vegetable serving.
Recipe adapted from Women’s Day magazine
HALIBUT WITH SPINACH AND ORANGE
2 tbsp olive oil
4 six ounce pieces of halibut
salt and pepper to taste
1 tbsp white wine vinegar
1 packet Truvia
1 small orange
1/4 onion, thinly sliced
4 C spinach, stems removed
Directions: Heat 1 tbsp olive oil in large skillet over medium heat. Season fish with sat and pper and cook until flaky. In a large bowl, whisk the vinegar, turvia and remaining oil with a little salt and pepper. Cut away the peel of the orange and slice into rounds. Add to onion and spinach, gently toss to combine and add halibut.
Makes 4 servings (5 ounces cooked protein per portion)
3 1/4 C water
1 tsp salt, divided
3/4 tsp garlic powder
1/2 C 2% Monterrey Jack cheese
1.5 lbs peeled shrimp
1 tbsp chili powder
1 tsp cumin
2 tbsp canola oil
Garnish: Cilantro with sliced green onion
Directions: Rinse Shrimp and pat dry. Toss shrimp with chili powder, cumin, garlic powder and salt. In a large skillet heat the oil and add the shrimp and cook for about 3-5 minutes. Garnish with cilantro and onion.
INGREDIENTS (makes 10 servings)
5 cups water
12 large garlic cloves, thinly sliced
8 bay leaves
Eight 3-inch-long strips of lemon zest
6 to 8 small dried red chiles
3 tablespoons kosher salt 1/2 cup fresh lemon juice
1/4 cup Truvia
3 pounds medium shrimp, shelled and deveined
1 1/2 pounds cucumbers, cut into 3/4-inch-wide spears
The shrimp and cucumbers must be refrigerated overnight and served the next day.
In a saucepan, combine the water, garlic, bay leaves, lemon zest and chiles. Cover and simmer over low heat for 10 minutes. Uncover, add the salt and let the brine cool. In a large sauce pan combine the water, garlic, bay leaves, lemon zest and chiles. Cover and simmer over low heat for 10 minutes. Uncover, add the salt and let the brine cool. In a small saucepan, combine the lemon juice and Truvia and boil over high heat until reduced by half. Bring a large saucepan of water to a boil. Add the shrimp and cook for just 1 minute more, then drain. Arrange the cucumber spears around the side of a large glass bowl. Put the shrimp in the center and cover with the brine. Place a plate directly on the shrimp and cucumbers and cucumbers and weigh it down with canned goods to keep the shrimp and cucucmbers submerged. Cover and refrigerate overnight.