FISH ENTREES Brussel Sprout Salad with Tuna 5 Raw Brussel sprouts rooted and quartered 1/2 firm Beefsteak Tomato 1-2 Slivers Bell Pepper Diced 4.5 oz.low Sodium Albacore Tuna 1 tbsp. Lemonaise Mrs. Dash Onion & Herb Seasoning to taste Coarse Ground Pepper to taste 1 2 Squirts Lemon Juice Rinse brussel sprouts and cut base, remove 1st layer or two of leaves, then quarter them root down. Dice tomato and bell pepper. Rinse tuna at least twice to remove can taste. Mix in lemonaise. Put all ingredients into a large covered bowl and shake vigorously to mix well. None. Serves 1 Place in favorite salad bowl and sprinkle with Mrs. Dash and black pepper to taste. You can also shake on some lemon if you need a little more moisture or added zing. Feel free to substitute the lemonaise with your own dressing. Deviled Orange Roughy 4 (6oz.) Orange Roughy Fillets 1 tsp. Dijon Mustard 6 yolks of Hard Boiled Eggs 1 cup Greek Yogurt 1 cup parsley 2 tsp. paprika 2 tsp. dried tarragon Preheat oven to 450. In small mixing bowl, mash egg yolks. Add ½ cup yogurt and mix well. Add mustard, 1 tsp. paprika 1 tsp. tarragon and mix well.
Add remaining yogurt and mix till smooth and creamy. Place fish in favorite baking dish, coat generously with deviled egg sauce and bake for 10-12 minutes or until fish almost flakes with fork. This will not freeze well. Serve with grilled zucchini and yellow squash and a dense kale salad. Fish Tacos 1 pound white flaky fish (mahi mahi is a good one) 2 tablespoons cup olive oil 1 lime, juiced 1 tablespoons ancho chili powder 1 green chili, coarsely chopped 1/4 cup chopped fresh cilantro leaves 8 large romaine lettuce leaves Garnish: Shredded cabbage (green) Homemade salsa Greek yogurt Thinly sliced red onion Thinly sliced green onion Chopped cilantro leaves Chopped tomatoes Marinate fish in mixture of oil, lime juice, ancho, green chilis and cilantro for 15 minutes. Remove fish from marinade and grill 3-4 minutes on each side. (I actually grill mine until there are crispy edges and the fish is dry.) Divide the fish between the lettuce leaves (or flour tortillas for the rest of the family, if desired) and garnish. Fisherman s Stew 2 tsp. Extra Virgin Olive Oil 1 medium Onion 1 medium Fennel Bulb 1 large Lemon 14 oz. can No Salt Added Diced Tomatoes 4 oz. Low/No Sodium Added Organic Chicken Stock 1 lb. Monk fish (or Cod) 1 lb. Mussels ½ lb. Shrimp ½ cup Parsley Leaves ½ tsp. salt
1/8 tsp. coarsely ground black pepper 2 cloves garlic ½ cup dry white cooking wine Chop onion. Trim and core fennel, then slice thinly. Crush garlic. With vegetable peeler, cut 3 strips of peel from the lemon (3 x ¾ ). In large pot, heat oil over medium-high heat until hot. Add onion, fennel salt and pepper. Cook covered for 10 minutes, stirring occasionally. Add garlic to skillet and cook for 30 seconds, add chicken stock, wine and lemon peel. Heat to boiling and boil for 1 minute. Reduce heat to medium-low, and simmer 5 minutes, stirring occasionally. Stir in tomatoes with their juice, increase heat to medium-high, and bring to a boil. Add monkfish, mussels and shrimp. Return to a boil and reduce heat to medium-low. Cover and simmer 6 7 minutes or until fish and shrimp turn opaque and mussels open. Remove lemon peel and discard. Serve with chilled asparagus and tomato salad (see recipe) under candle light, for a romantic meal with your significant other! Add a little spice with some cayenne, red pepper flakes or sliced jalapenos. Garlic Shrimp with Warm Slaw & Green Beans 1 lb. Raw Shrimp 1/2 Yellow Onion sliced 1 small head Green Cabbage Shredded ½ Large Turnip Shredded 4 cups Fresh Green beans 1 tbsp. & 2 tsp. Extra Virgin Olive Oil 0 Calorie Olive Oil Cooking Spray ¼ Cup & 1 tsp. Balsamic Vinegar 1 tsp. Course Ground Pepper (or to taste) 2 tbsp. Minced Garlic 2 tsp. Cumin (optional) 2 tsp. Onion Powder Shred cabbage and turnip w/food processor Toss cabbage and turnip together till well mixed Pour ¼ cup balsamic vinegar 1 tbsp. olive oil onto cabbage-turnips, mix and toss till well distributed. Sprinkle with pepper and onion powder and toss again till well distributed Slice onion into thin slivers and set aside
Peel and devein shrimp and set aside Heat skillet to medium high Place slaw in skillet and sauté till just tender (about 5 minutes) turning frequently to avoid burning, mix in cumin just be for removing from heat. Transfer cooked slaw to bowl and cover to keep warm. Add 2 tsp. olive oil Put minced garlic in skillet and add 1 tsp. balsamic vinegar and simmer till absorbed Add green beans and onion slivers and cover Cook till onions are tender, green beans will still be crisp. Stir frequently so they don t burn, but keep covered between. Add shrimp, and 2 tbsp. water. Cook till shrimp are opaque and curled. Remove from heat and serve. Serves approx. 4 Won t freeze well. Place ½ cup warm slaw on plate, nestle 1 cup green beans alongside & top with 4 oz. shrimp. This is a very low sodium recipe! If you don t like crunchy green beans, cook them separately till they are just right, then add to recipe. The Turnip adds a very pleasant zing to warm slaw. Ginger Lime Tilapia 1 Tilapia Fillets 3 tablespoons Lime Juice Course Ground Pepper 1/2 tsp. Ground Ginger Preheat oven to 400 Spray baking dish with 0 calorie olive oil Cooking spray Mix ginger and lime juice till well blended Place fish in baking dish and drizzle lime and ginger mix over top Season w/pepper Bake for about 15 minutes or until fish flakes with fork, internal temp should be at least 145 Recommend serving with Steamed Broccoli and Cauliflower Rice. Shouldn t re-freeze fish; so, won t freeze well.
Grilled Fish with Lemon Sauce 4 Fish Fillets (Snapper, Orange Roughy or Talapia), thawed 1 Small Lemon 1/4 cup Lemonaise (our Homemade Mayo works too) 0 calorie Virgin Olive Oil Cooking Spray 1 tbsp. Fresh Italian Parsley chopped fine ¼ tsp. Sea Salt (optional) 1/8 tsp. Course Ground Pepper. 1 tbsp. Stevia in The Raw Season Foreman Grill with cooking spray and preheat Chop Parsley Season fish with sea salt & pepper In personal blender, squeeze juice of the lemon, add Lemonaise & Stevia and blend till smooth (add a little water if needed to thin) Place seasoned fish on grill and cook one cycle (internal temp should be 145 ). Servings Suggestions and Tips: Servings: 4 Just before serving spoon 1 tbsp. of Lemon Sauce over top of fish (store remainder for up to 3 days in fridge) Serve with your favorite grilled vegetables. Make this low sodium by omitting the salt. Grilled Sea Bass with Summer Tomatoes & Horta Fish: Horta: 4 Sea Bass Fillets 2 tbsp. Extra-Virgin Olive Oil Sautéed Swiss Chard (see recipe) Tomatoes: 1 lb. vine ripened tomatoes cored and diced 1 shallot, finely chopped. 1 tbsp. red-wine vinegar Lemon wedges 1 tbsp. oregano sea salt and pepper to taste 1 tbsp. coarsely chopped basil Directions:
Brush both sides of fish with olive oil and season with black pepper and a sprinkle of oregano, set aside. Prepare the horta according to the Sautéed Swiss Chard Recipe and set aside. Dice tomatoes and shallots and toss in glass bowl with olive oil, vinegar and basil. Prep your Foreman Grill or other grilling appliance with 0 calorie olive oil cooking spray and place fish skin side down. Do not close lid. Cook for about 5 minutes Check to see if ready to flip, lift edge of fish with spatula skin should be crisp and fish should release easily from grill. Spray exposed side of fish with 0 calorie olive oil cooking spray and flip, continue cooking about 3 minutes. As with other fish dishes, this will not freeze well. Arrange horta on plate and lay fish atop. Spoon on the tomatoes and sprinkle lightly with sea salt. Serve with lemon wedges and either the warmed version of the Mashed Jicama or Mashed Cauliflower seasoned with Garlic & Italian seasoning. Any firm white fish will work great with this recipe! Grilled Shrimp 3 cloves garlic minced 1/3 cup olive oil ¼ cup organic no sugar added tomato sauce 2 tsp. red wine vinegar 2 tsp. chopped fresh basil ½ tsp. sea salt ¼ tsp. cayenne pepper 2 lbs. shrimp, peeled and deveined skewers In a large bowl, stir together the garlic, olive oil, tomato sauce and red wine vinegar. Season with basil, sea salt and cayenne pepper. Add in shrimp and stir until evenly coated. Cover and refrigerate for 30 minutes to 1 hour, stirring once or twice. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard the marinade. Lightly oil grill. Cook shrimp on preheated grill for 2 to 3 minutes per side or until opaque. Makes 6 servings Halibut Braised in Tomato-Fennel Sauce 1 ½ lbs. halibut fillets, with skin, cut into 4 even portions 1 bulb fennel ½ cup dry white wine 1 14 oz. can no-salt added diced tomatoes 1 tbsp. olive oil 0 calorie cooking spray for searing fish
2 cloves garlic, minced 3 tbsp. chopped fresh basil sea salt and pepper to taste Directions: Trim, quarter, core and thinly slice fennel bulb lengthwise. Rinse the fish and pat dry. Combine all herbs in small bowl. Prep large skillet with 0 calorie olive oil cooking spray over medium-high. Add the fillets, skin up and sear until golden brown, about 4 minutes. Spray skin side with cooking spray. Flip and sear the skin side for 4 minutes. Transfer fish to a plate and set aside. If the skin sticks to the pan, throw it away. Add oil and sliced fennel to pan. Sprinkle lightly with salt and pepper. Cook for about 4 minutes, stirring occasionally, till some browning occurs. Stir in the garlic and cook for 1 more minute. Pour in the wine and immediately cover the pan tightly with a lid or foil. Reduce heat to medium and simmer until the fennel is tender (approx. 8 minutes). Check periodically. If fennel appears to dry out, add 2 3 tbsp. water. Add tomatoes and their juices, ½ cup water and 2 tbsp. of the herbs. Cover and simmer for additional 5 minutes. Return halibut to the pan, skin side down. Cover tightly and simmer till the halibut is cooked through, about 4 more minutes. Carefully lift the halibut out, season with remaining 1 tbsp. of herbs, and serve with a spoon or two of the tomato-fennel sauce. As with most fish, won t freeze well. Serve with baked yellow squash and onions and a dense salad. Try with other thick, mild, white fish like cod, haddock or even monkfish. Halibut with Tomato Basil Salsa 1 lb. Halibut Filets 2 Extra Firm Roma Tomatoes ½ small Yellow Onion ½ Green Bell Pepper 1 Jalapeno (optional or variable to taste) 2 tbsp. Fresh Basil 1 tsp. Fresh Oregano 1 tbsp. minced garlic ½ -1 tbsp. Lime Juice
Preheat oven to 350 Lightly coat 9 13 or stone baking dish with 0 Calorie Olive Oil Cooking Spray Arrange Halibut Fillets in dish and set aside Make Salsa: Dice Tomatoes & Onion & Bell Pepper De-seed and Mince Jalapeno Combine Tomatoes, Onion, Bell Pepper, Garlic & Jalapeno in small dish add a squirt of Lime Juice and mix well Spoon Salsa on top of Halibut Fillets Place baking dish in oven, and bake until fish is opaque throughout and flakes easily with fork, about 15 minutes. Servings 4 As with other fish entrées, this will not freeze well Serve with your favorite grilled or steamed veggies and enjoy! Try with Orange Roughy or Mahi Mahi. Italian Herb Baked Flounder 2 6oz. Flounder Fillets 1 Tbsp. Lemon Juice 2 Large, Firm Roma Tomatoes 2 Cups Fresh or Frozen (Thawed) Italian Green Beans 1 Tbsp. Dried Basil ½ Tbsp. Garlic Powder Coarse Ground Pepper to Taste Olive Oil 0 Calorie Cooking Spray Heat oven to 350. Dice Roma tomatoes and toss with the lemon juice and 1 tsp. of the basil. Set aside while oven heats. Combine remaining basil, pepper and garlic. Set aside. While oven is warming, boil the green beans to get them mostly cooked. Place flounder in baking dish, brush with cooking spray. Place green beans beside the fish. Sprinkle seasoning mix over fish and beans. Top with tomato mixture and cover. Bake for about 20 minutes or till fish is easy to flake with fork.
Lemon Tarragon Trout 4 cleaned whole rainbow trout (bones & head removed) 1 tbsp. chopped shallot 1/3 cup chopped roasted red peppers 12 thin slices of lemon 3 tbsp. lemon juice ¼ cup chopped fresh tarragon 4 whole sprigs fresh tarragon 1 tsp. sea salt ¼ tsp. Stevia in the raw ¼ tsp. fresh ground pepper Directions: For dressing, whisk chopped tarragon, lemon juice oil, shallot ¼ teaspoon salt, Stevia and 1/8 teaspoon pepper in medium bowl till well combined. Preheat grill to medium-high. Stuff fish with 3 slices of lemon and 1 tarragon sprig. Season with sea salt and pepper. Grill fish 4 5 minutes per side. Carefully remove the lemon and tarragon. Drizzle fish with dressing and serve. Will not freeze well, but may be refrigerated for a day or two. Nice fresh water fish. Serve with steamed broccoli and yellow squash. Mahi Mahi Cozumel 2 lbs. Fresh Mahi Mahi ½ Small Onion ½ Green Bell Pepper 3 Medium Garlic Cloves, pressed 1 Cup No-Salt Added Stewed Tomatoes with Juice 2 Jalapenos 1 tsp. Fresh-Squeezed Lemon Juice 1 tsp. Dried Marjoram 2 tbsp. Fresh Chopped Parsley Fresh Ground Pepper to Taste Sprinkle Mahi Mahi with fresh ground pepper, set aside.
Slice onion jalapenos & bell peppers into thin slivers. Heat 1 tbsp. olive oil in skillet on medium. Add onion and bell peppers, and cook till lightly golden brown (approx. 5 minutes). Add garlic, and cook for an additional minute. Stir in tomatoes, jalapenos, marjoram & pepper and simmer uncovered (about 15 minutes). Sauce will thicken slightly. Stir in lemon juice and transfer sauce to bowl. Wipe skillet out and increase heat to medium high. Heat remaining oil until very hot. Cook Mahi Mahi 3 4 minutes each side, or to desired degree of doneness (remember fish should reach an internal temp of 145). Pour sauce over fish, reduce heat to low and cook an additional 2 minutes just to heat through. Serve with steamed broccoli or your favorite grilled veggies. Will not freeze well, since you re not supposed to refreeze fish. Mahi Mahi with Oranges 3.5 oz Mahi Mahi fish 1/2 orange in segments 1 tablespoon Bragg s amino acids 1 teaspoon apple cider vinegar 1/8 teaspoon ginger (fresh or powdered) 1 tablespoon green onion, chopped 1 clove garlic crushed and minced pich of red pepper flakes Truvia to taste, a little water, as needed Saute fish with a little water, vinegar and Bragg s. Add garlic, spices and Truvia. Add 1/2 orange in chunks or segments. Cook for 5-10 minutes. Top with green onion and serve on a bed of steamed spinach or greens. Miso-Marinated Sea Bass 5-6 oz. Sea Bass 1 tsp. White Miso Paste 1 tsp. Mirin (Japanese Condiment you can use dry sherry) 2 tsp. Sake ½ tsp. Ginger Juice ½ tsp. Stevia In the Raw Directions: In a small bowl, mix the miso, mirin, sake, ginger juice and Truvia.
Brush fish, coating all sides well. Refrigerate for about 3 hours to marinate. Preheat oven to 350. On indoor grill, grill fish lightly on both sides until browned. Transfer fish to the oven and bake for 10-15 minutes. Serves 1 Will not freeze well. Nice complement to Crook d Zucchini & Onions. Seafood Pancake 4 oz. seafood of your choice (shrimp, scallops, squid, crab meat or a combination) 1 green onion ½ red bell pepper 1 scoop Bio Cleanse Meal Replacement Powder 1 egg 1 tsp. Hot Red or Green Pepper 1 tsp. Soy Sauce 1 tsp. Rice Vinegar 1 tsp. Sesame Seeds Directions: For sauce, mix soy, vinegar and sesame seeds in small bowl and set aside. Cut green onions in half then lengthwise then into 1 pieces. Mince hot pepper Slice and chop bell pepper. Chop seafood. In bowl, mix Bio Cleanse Meal Replacement and egg. Add a little water if needed to get pancake batter consistency. Toss in seafood, bell pepper and hot pepper. Mix till well coated. In large skillet, heat oil on medium heat. Pour seafood pancake batter into skillet and spread out evenly. Allow to cook for about 4 minutes and flip. Cook for an additional 2 3 minutes. Pancake should be slightly browned, but not burned. Serves 1 Drizzle pancake with sauce and serve alone or with a light salad. Great way to liven up breakfast, lunch or dinner!
Shrimp and Broccoli Stir-Fry On a bed of Cauliflower Rice 2/3 Cup Low-Sodium Chicken Broth* 3 ½ Tsp. Extra Virgin Olive Oil 8-10 Oz. Raw Shrimp 4 Cups Broccoli Florets 2/3 Cup Water ½ Head Raw Cauliflower 1 Tbsp. Minced Garlic ¼ Tsp. Crushed Red Pepper (Optional) 1 Tbsp. Basil Or Parsley Garlic Powder Cut ½ head of raw cauliflower into 2 chunks. Place cauliflower in processor and process till cauliflower is about the size of rice. Peel and devein shrimp. Heat 1 ½ tsp. oil in large nonstick skillet over med-high heat. Add red pepper & ½ the garlic, cook until fragrant but not browned. Add shrimp and sauté till shrimp are pink and transfer to bowl Heat another 1 ½ tsp. oil in skillet, add broccoli. Cook approx. 1 minute and add the water. Continue to cook till broccoli is tender-crisp. Transfer broccoli to bowl with shrimp. Place chicken broth to skillet and remaining garlic and the basil in skillet and simmer 2-3 minutes Add shrimp and broccoli back to skillet, cover and simmer about 4 minutes, stirring frequently. In new skillet on medium heat, place remaining oil, 1 tbsp. water and cauliflower rice sprinkle with garlic powder. Cook, stirring constantly till sauce is completely absorbed and rice has become tender (about 3 minutes) Serves 2 Freezes well. Serve ½ cup rice and top with ½ of the broccoli and shrimp mix. You can make this even lower in sodium by making your own chicken stock, or try it with vegetable stock. Spicy Seafood Salad 2/3 lb. Large Shrimp 2/3 lb. Sea Scallops (Bay Scallops will work) 2/3 lb. Small Squid 1 ½ tbsp. Lemon Juice 4 tbsp. Extra Virgin Olive Oil
1 tsp. lemon zest 1 ½ tbsp. fresh chopped parsley 1 small clove garlic, pressed ¼ tsp. crushed red pepper flakes Slice squid & scallops if desired In small bowl, combine lemon zest, lemon juice, parsley, garlic & red pepper flakes. Whisk in Oil and season with sea salt & pepper to taste. In Dutch oven, bring 3 quarts of salted water to a boil. Stir in shrimp and cook till pink (approx. 2 min.) transfer to large bowl. Return water to a boil and add scallops, cook just till opaque (approx. 2 min) transfer to bowl with shrimp. Return water to a boil and add squid, cook just till white do not overcook (approx. 30 seconds). Drain squid in colander rinse in cold water to stop cooking. Finishing Touches: Add dressing and squid to bowl with scallops and shrimp, toss to combine. Marinate in refrigerator for about 3 hours or overnight before serving. Will Not Freeze Well Once cool, add some julienned zucchini and crook neck skins for a fabulous splash of color This can be a yummy side dish with your favorite chicken or steak meal or the main entree. Steamed Mussels in Tomato-Garlic Sauce 4 lbs. mussels 1 small onion 6 cloves garlic 2 cups no salt added diced tomatoes 2 tbsp. olive oil 1/3 tsp. dried thyme ¼ tsp. dried red pepper flakes 1/8 tsp. fresh ground black pepper 3 tbsp. chopped fresh parsley Directions: Clean and de-beard mussels. In large pot, heat oil over medium-low heat. Add onion and garlic and cook until the onion is translucent (about 5 minutes). Stir in parsley, tomatoes, thyme and red-pepper flakes. Reduce heat and simmer, partially covered for 25 minutes, stirring occasionally. Discard any mussels that have broken shells or that don t clamp shut when tapped.
Add mussels to the pot. Cover and increase heat, bringing to a boil. Cook, shaking the post occasionally for about 3 minutes, just long enough for mussels to open. Remove the muscles as soon as they open, continue to cook for another 3 minutes removing mussels as they open. Any mussels that haven t opened by the end of the second 3 minutes need to be discarded. Stir the black pepper into the broth and ladle over the mussels. Serve. Will not freeze. Wonderful treat served as main course or with shrimp or steak with asparagus. Stir Fried Scallops in Curry Sauce 10 oz. Bay Scallops 1.5 tbsp. Extra Virgin Olive Oil 1 med. Zucchini ½ Green Bell Pepper ½ Red Bell Pepper 5 Asparagus Stalks ¼ Yellow Onion 2 tsp. Soy Sauce Alternative 1 tsp. Curry Powder 1 tbsp. Minced Garlic ¼ tsp. Ground Ginger 1 tsp. Stevia in the Raw ¼ tsp. Garlic Powder Chop onion, zucchini and bell peppers into large bite-sized chunks. Chop asparagus, discarding woody section. Vegetables: Sauce: Put 1 tbsp. oil in skillet and heat on medium. Add garlic and ginger in skillet and saute for about 5 seconds. Add vegetables to skillet and toss to get garlic and ginger well distributed. Stir fry till veggies are tender-crisp. Transfer veggies to a glass bowl and cover to keep warm, leave remaining stock in pan. Add water, Stevia and soy sauce alternative to skillet and reduce to about ½ cup. Add curry to sauce and transfer to measuring cup. Cauliflower Rice: Process 1/3 head of cauliflower till about the size of rice. Add 1/2 teaspoon extra virgin olive oil to pan to season. Add cauliflower rice. Sprinkle ¼ tsp. garlic powder over cauliflower.
Add ¼ cup of sauce to skillet and braise till fully absorbed stirring constantly. Transfer to bowl for serving. Finishing Touches: Return vegetables to skillet and add remaining sauce to skillet. Stir fry vegetables till sauce is fully absorbed into vegetables. Serves 2. Doesn t freeze well. Spice it up by adding a little more curry or some cayenne. Tangy Grilled Catfish 1 lb. Catfish UNbreaded Nuggets 2 tbsp. Extra Virgin Olive Oil 1/4 cup Lime Juice 1 cup White Wine Vinegar 2 tbsp. dry mustard 2 tbsp. chili powder 2 tsp. course ground pepper 1 tbsp. dried cilantro In bowl suitable for marinating fish, mix olive oil, lime juice wine, mustard, chili powder, pepper and cilantro. Mix well and let stand for about 5 minutes. Place catfish nuggets into bowl, ensuring skin side is up. Fish should be completely submerged. Let sit for 15 20 minutes. Prep Foreman Grill with 0 calorie olive oil cooking spray. Place fish on grill, and cook for one cycle. Turn, baste with marinade and cook one more cycle or until fish flakes easily with fork. Serves approx. 4 to 5 (6oz. per serving) Serve with grilled brussel sprouts and spaghetti squash seasoned with Mrs. Dash Tomato Basil Seasoning Blend. (Brussel sprouts may be marinated in sauce.) As with most fish entrées, this won t freeze well. Thai Yellow Curry with Seafood 14 oz. unsweetened reduced fat coconut milk ¼ cup Quick Thai Yellow Curry Paste 1 cup low/no sodium added chicken broth ¾ cup sliced onion ½ lb. sea bass
½ lb. squid rings ¾ cup halved cherry tomatoes ¼ cup loosely packed chopped cilantro whole basil leaves for garnish 1 tsp. Stevia in the Raw 1 tsp. light Kikkoman soy sauce 1 tsp. freshly grated lime zest Directions: Slice onions into 1/2 thick slices. Zest one small lime to get 1 tsp. zest. Cube sea bass into 1.5 cubes. Slice squid into ½ thick rings, if you didn t buy rings to begin with. Half the cherry tomatoes. Finely chop cilantro leaves. Bring ½ cup coconut milk to a boil. Reduce heat to simmer and reduce liquid by ½. Add curry paste and whisk well. Continue cooking for 1 minute, whisking constantly. Whisk in broth, Stevia, Kikkoman and remaining coconut milk. Return to a simmer. Add onions and lime zest and continue to simmer for another 2 minutes. Add the sea bass and simmer for 1 more minute. Serve over Cauliflower Rice or with a quick Dandelion Citrus Salad. Do not freeze. http://arizeclinic.com/2013/blog/quick-thai-yellow-curry-sauce Tilapia with Pesto & Roasted Tomatoes 2 Tilapia Fillets 12 Cherry Tomatoes (mixed colors works great) 4 Garlic cloves minced (divided) 1 Lemon (zest & juice) Sea Salt & Freshly Ground Pepper to taste 1 Cup Packed Fresh Basil Leaves ¼ Cup + 1 Tbsp EVOO Preheat oven to 425. Season fish with sea salt and ground pepper. Put on a baking sheet covered with foil and sprayed with cooking spray, set aside. In a small bowl, combine cherry tomatoes, 2 garlic cloves and 1 Tbsp Olive Oil, toss making sure tomatoes are coated well. Place on a baking sheet, and cook in oven for 10 minutes. Tomatoes may burst and that is normal. Remove from oven and set aside. While tomatoes are roasting prepare the pesto. Using a blender (hand blender works great), mix ¼ cup olive oil, 2 cloves of garlic, basil, lemon juice & zest. Salt/Pepper to taste. Spread the pesto onto the fish. Bake until white and flaky, about 15 minutes. Put on serving plate, cover with roasted tomatoes and serve.
Tomato Basil Shrimp ½ Large Firm Beefsteak Tomato ¼ cup Diced Onion 1 Small Spaghetti Squash 4 6 oz. Shrimp 1 tbsp. Basil 1 tbsp. Minced Garlic Dash Onion Powder Dash Lime Juice (optional) Course Ground Pepper to taste Preheat oven to 375 Poke holes in squash and bake whole for about 40 minutes Peel & devein shrimp Dice tomato Place tomato, onion & seasonings in skillet with splash of olive oil sauté till tomatoes are just slightly softened. Add shrimp, toss and cover. Sauté till shrimp are pink and plump. Tomatoes should still be slightly firm. Remove from heat and toss the spaghetti squash in the leftover juices from the sautéed tomatoes and mix the juices in real well, let it simmer for just a bit. Don t let tomatoes get cold. Drain excess juices of the spaghetti squash and serve. Serves 1 Measure 1 cup of spaghetti squash and place on center of plate, top with tomato basil sauce and shrimp, sprinkle a little lime juice and enjoy. Will freeze well. Tuna & Broccoli Quiche 2 cups Broccoli Florets (fresh, raw) 5 oz. Low Sodium Albacore Tuna (rinsed twice) 2 Free Range Eggs ¼ cup Green Onion 1/2 cup Unsweetened Coconut or Almond Milk 1 tsp. minced Garlic ¼ tsp. dry mustard ¾ tsp. marjoram (dried) Dash of nutmeg Pepper to taste
Preheat oven to 350. Chop broccoli florets into quarters. Slice green onion into very thin rings. Combine egg & milk substitute product of choice in a bowl, whisk in mustard, marjoram, and pepper, set aside. Season 6 baking dish with 0 calorie olive oil non-stick cooking spray. Steam broccoli till just tender. Drain tuna, and pat dry. Toss together with steamed broccoli, garlic and green onion. Place tossed ingredients into baking dish and distribute evenly throughout. Stir egg mixture one last time and pour over broccoli & tuna evenly. Sprinkle nutmeg over quiche. Bake for 30 minutes, or until eggs are desired consistency. Serves 2 Eat within 2 days, or freeze. Reheat in microwave for approx. 1.5 2 minutes. Can be made into muffins if you prefer, just use extra-large muffin tin and distribute evenly. Tuna with Black Pepper, Artichokes, Lemon 1.5 lbs. Fresh Tuna 2 tbsp. Olive Oil ½ red onion 24 oz. Frozen Artichoke Hearts, thawed 1 lemon 1 cup Cauliflower Rice (see recipe) 2 Cloves Garlic 4 sprigs fresh Thyme (optional) Sea Salt to taste 1 tsp. Corse Ground Black Pepper Cook cauliflower rice according to recipe Slice red onion, very thin Slice lemon into 8 slices Slice cloves of garlic, very thin Cube tuna, 1 cubes Heat 1 tbsp. of oil in large skillet over medium heat and add onion. Saute for approx. 3 minutes till tender. Add artichoke hearts, lemon, garlic, & thyme and continue to cook about 3 more minutes, till all are heated through. Transfer to bowl and cover to retain heat. Heat remaining oil in skillet. Season tuna with the salt and pepper, and pan sear approximately 2 minutes each side.
Return artichoke mixture to the skillet and toss gently As with other fish dishes, will not freeze well. Serve over bed of cauliflower rice with a dense leafy salad. Try with other very firm fish, or even chicken. Warm Mexican Shrimp & Veggie Salad 2 Turnips 1 1/2 tbsp. Extra Virgin Olive Oil ½ cup Chunky Green Salsa 1 lb. Medium-Large Shrimp 1/2 Medium Tomato 1/2 head Butterhead Lettuce Small Lime 2 tbsp. Fresh Cilantro Pepper and Sea Salt to taste Directions: Peel and cube turnips into ½ inch cubes. Peel and devein shrimp. Dice tomato. Separate leaves of lettuce, wash and dry. Chop cilantro. Slice 3 rings of lime, reserve remaining lime for garnishment. In medium saucepan, cook turnips in boiling water approx. 8 minutes until tender crisp. Rinse in cold water and pat dry. Heat oil in large skillet over medium. Add salsa and cook 5 minutes till slightly thickened. Add shrimp and cook 2 more minutes. Stir in tomato and veggies, cook 2 more minutes (shrimp should be cooked completely). Serves 2 Do not freeze. Arrange lettuce on individual serving plates, top with shrimp mixture and garnish with cilantro. Sprinkle lightly with pepper, lime juice and just a hint of sea salt if desired.