GRILLED HALIBUT AND VEGGIES

Super great meal that the whole family will enjoy.  This is a single serving so just multiply to your family size.

Ingredients:

• 6 oz Halibut
• 3/4 cup Raw green snap beans
• 3/4 cup Boiled carrots
• 3/4 tsp Extra-virgin olive oil (Amore)
• 1 1/2 tbsp Slivered raw almonds
• 1 cup Strawberries

Instructions
Preheat grill or nonstick pan.
Season fish with desired spices and grill approximately 5 minutes per side or until fish flakes easily with fork.
Serve with steamed or boiled green beans and carrots drizzled with olive oil and slivered almonds. Enjoy fruit for dessert.

Dinner Grilled salmon with broccoli

Ingredients

• 5 oz Raw pink salmon
• 1/2 cup Boiled and mashed sweet potato
• 1 cup Boiled chopped broccoli
• 2 tsp Extra-virgin olive oil

Instructions

1. Preheat grill or oven.
2. Season salmon with desired seasonings.
3. Place on grill or in oven. Cook for 10-12 minutes turning once, or until fish flakes easily with a fork.
4. Serve with mashed sweet potato and broccoli.
5. Drizzle salmon and broccoli with a little olive oil and enjoy.

RED PEPPER AND SPINACH SALMON SALAD

Approximately 400 calories.

Ingredients:

• 3 cup Raw spinach
• 1 cup Sliced raw sweet red pepper
• 6 oz Canned pink salmon
• 1 tsp Olive oil (Bertolli)
• 1 tbsp Progresso balsamic vinegar (Progresso)
• 1 cup Blueberries

Instructions

1. Mix spinach and red peppers in a large bowl.
2. Top with salmon and oil and vinegar salad dressing.
3. Enjoy with fruit for dessert.

Marinated Salmon Fillet Asian Style

The mixture of flavors of the chilies, ginger and lime with the salmon is sure to warm any soul!

Ingredients:

• 1.5-2 lbs. salmon fillet with skin
• 2 Tbsp. fresh coriander
• 2 red chillies
• 1 Tbsp. black peppercorns
• 3 Tbs. fresh grated ginger
• 2 lemongrass stalks
• Fresh lime peel from 4 organic/unwaxed limes
• 2 Tbsp. Bragg’s Liquid Aminos
• 4 Tsp. Himalayan Crystal Salt or Celtic Sea Salt
• 1 Tbsp. oyster sauce
• 1 handful of sesame seeds

Instructions:

1. For the marinade wash the coriander, drain it and hack it into fine pieces. Crush the peppercorns in a mortar, wash the chillies, halve and deseed them and cut into fine pieces.
2. Wash the lemongrass and cut into thin slices. Wash the ginger and cut into small dices.
3. Mix the coriander with the lime peel, ginger, lemongrass, pepper, chili, salt, oyster and Bragg’s Liquid Aminos.
4. Lay the salmon fillet skin side down into a form which the salmon fits in and spread the marinade evenly over the salmon filet. Cover the salmon with cling film and let the marinade soak in for two days in the fridge.
5. Roast the sesame seeds in a frying pan without any fat until they turn golden. Remove the whole marinade from the salmon fillet after two days and sprinkle the sesame seeds onto the salmon.
6. To serve cut the salmon into thin slices.

Crispy Fish Filets- WF & DF

This a super easy recipes that all the  family is sure to LOVE!!

Ingredients:

• 1 egg or egg replacer
• 2 Tbs yellow mustard
• 1/2 tsp salt
• 2 Tbs Lemon pepper
• 1 1/2 C instant potato flakes
• 1/4 C. EVOO
• 4  (6 oz.) sole or cod fillets

Directions:

1. In a shallow dish whisk together egg, mustard and salt.
2. In a separate dish  place instant potatoes and lemon pepper.
3. In a large skillet over medium-high heat, heat oil.
4. Dip fish into filets into egg mixture and then in potato mixture. For extra crispy dip into egg mixture again.
5. Fry fish in hot oil for 3 to 4 minutes.

Option 2:

1. place 2 Tbs of EVOO on a 9 x 11 baking dish.
2. After coating fish in the potato flakes place in baking dish
3. Cook at 400F for 10-12 min, until fish is flakey but still moist.

Fish Tacos with Lime-Cilantro

This is a fantastic recipe from my neighbor! ENJOY!!! Remember fish is loaded with Vitamin D. So if you are one of those people who really miss the sun in the winter months, EAT MORE FISH

Cumin, coriander, and paprika lend these fish tacos a delightfully warm, smoky flavor. They’re the perfect foundation for the zippy sour cream sauce. For an appealing variation, substitute peeled medium shrimp for the snapper or romaine in place of cabbage.
Yield: 4 servings (serving size: 2 tacos)
Ingredients
CREMA:

• 1/4  cup  thinly sliced green onions
• 1/4  cup  chopped fresh cilantro
• 3  tablespoons  fat-free mayonnaise (optional)
• 3  tablespoons  reduced-fat sour cream
• 1  teaspoon  grated lime rind
• 1 1/2  teaspoons  fresh lime juice
• 1/4  teaspoon  salt
• 1  garlic clove, minced

TACOS:

• 1  teaspoon  ground cumin
• 1  teaspoon  ground coriander
• 1/2  teaspoon  smoked paprika
• 1/4  teaspoon  ground red pepper
• 1/8  teaspoon  salt
• 1/8  teaspoon  garlic powder
• 1 1/2  pounds  red snapper fillets or any white fish of choice ( Mahi, tilapia…)
• Cooking spray
• 8  (6-inch) corn tortillas
• 2  cups  shredded cabbage

Preparation
Preheat oven to 425°.
To prepare crema, combine the first 8 ingredients in a small bowl; set aside.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

SWEET BAKED SALMON

This is so delicious, even the pickiest of eaters will love this. The seasonsing will carmelize on the top sealing in the flavor. And lets not forget that salmon is rich in Vitamin D and omega oils!

Ingredients:

• 2 LBS FRESH SALMON
• 2-3 TBS EVOO OR MELTED BUTTER OR GHEE
• 2-3 TBS BROWN SUGAR
• 1/2 CHILI POWDER
• 2 TBS LEMON PEPPER

Directions:

1. WASH AND PAT DRY THE SALMON WITH A PAPER TOWEL
2. ADD 1 TBS TO EVOO OR BUTTER TO THE BOTTOM OF A LARGE BAKING DISH
3. APPLY REMAINING 2 TBS OF EVOO  OR BUTTER TO TOP SIDE OF THE SALMON
4. LAYER SEASONING ON TOP SIDE OF  SALMON….. LEMON PEPPER THEN CHILI POWDER AND THEN BROWN SUGAR
5. BAKE 400F FOR 12-18 MIN DEPENDING ON SALMON THICKNESS

IRRESISTIBLE FISH AND CHIPS

Ingredients:

• 4-6 TILAPIA FILLETS  or COD FILLETS
• 3 TBS EVOO OR BUTTER
• 1/2-3/4 CUP CRUSHED (KETTLE) PLAIN POTATO CHIPS
• LEMON PEPPER TO TASTE

Directions:

1. WASH AND PAT/TOWEL DRY THE FILLETS
2. ADD 1 TBS EVOO OR BUTTER TO THE BOTTOM OF A 9”X13” PAN
3. LAYER FISH IN PAN
4. RUB ON 2-3 TBS EVOO OR BUTTER ONTO THE FILLETS
5. SEASON FISH WITH LEMON PEPPER
6. LAYER CRUSHED CHIPS OVER THE FILLETS
7. BAKE 400F FOR 12-18 MIN DEPENDING ON FILLET THICKNESS
8. REMOVE FROM OVEN AND SERVE

LEMON PEPPER PAN-FRIED SALMON

Ingredients:

• 2 LBS of salmon
• 1Tbs grated lemon peel
• 2Tbs lemon pepper
• 1Tbs EVOO

Directions:

1. wash and pat salmon dry
2. heat large skilled on med high, add EVOO
3. add salmon to skillet
4. liberally apply lemon pepper and grated peel
5. when salmon is 1/3 done (approx. 4-7 minutes on the bottom side, turn salmon over , apply lemon pepper and cook another 4-7 minutes
6. Remove from heat and serve

SWEET BAKED SALMON

• 2 LBS FRESH SALMON
• 2-3 TBS EVOO  OR MELTED BUTTER
• 2TBS BROWN SUGAR
• 1/2 CHILI POWDER
• 2 TSP LEMON PEPPER

Directions

1. WASH AND PAT DRY THE SALMON WITH A PAPER TOWEL
2. ADD 1 TBS TO EVOO OR BUTTER TO THE BOTTOM OF A LARGE BAKING DISH
3. APPLY REMAINING 2 TBS OF EVOO  OR BUTTER TO TOP SIDE OF THE SALMON
4. LAYER SEASONING OF SALMON, LEMON PEPPER THEN CHILI POWDER AND THEN BROWN SUGAR
5. BAKE 400F FOR 12-18 MIN DEPENDING ON SALMON THICKNESS, THE SEASONING WILL CARAMELIZE ON THE TOP….. YUMMY!!!