Roasted Salmon & Broccoli
Total Servings: 4
Total Calories per serving: 323cal
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
INGREDIENTS
- 1 tbsp toasted sesame oil
- 1 ½ tbsp tamari sauce
- 1 ½ tbsp rice vinegar
- 1 tbsp thinly sliced ginger
- ¼ tsp salt
- 8 cups broccoli florets
- 1 tbsp molasses
- 1 ¼ lb wild salmon, cut into 4 portions
- 2 tsp toasted sesame seeds
INSTRUCTION
1. Set your oven heat range to 425oF to preheat. Grease the baking sheet with cooking spray and set it aside.
2. Mix oil, tamari sauce, vinegar, sliced ginger, and 1/8 tsp salt in a large bowl. Add broccoli and toss well to coat. Then remove broccoli florets, add to the baking dish (leaving the sauce mixture in the bowl), and roast for 5 mins, remove and add to the plate.
3. Add salmon to the bowl, add molasses, sprinkle salt over the fillet, and coat well with the sauce. Add roast the salmon in the oven for 8-10 mins. Remove the fish over the broccoli bed and sprinkle sesame seeds on top. Serve and enjoy.
Cod with Cauliflower Rice
Total Servings: 4
Total Calories per serving: 232cal
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
INGREDIENTS
- 4 (6 oz each weight) cod fillets, thawed and pat dried
- ¼ tsp ground pepper
- 4 tbsp teriyaki glaze
- 1 tbsp extra-virgin olive oil
- ¼ tsp salt
- 2 packets (10 oz each weight) of frozen cauliflower rice
INSTRUCTION
1. Set your broiler range to a high setting. Arrange the broiler sheet with foil and set it aside in the small bowl mix teriyaki glaze, ½ tbsp oil, 1/8 tsp salt, and 1/8 tsp pepper.
2. Sprinkle 1/8 tsp black pepper over the cod fillet. Add cod to the teriyaki glaze and broil for 6-8 mins. Meanwhile, prepare cauliflower rice in the microwave as directed on the packet. When done, add leftover oil, salt, and pepper.
3. When the fish is done, remove the fillet from the cauliflower bed, serve and enjoy.
Lemon-Garlic Marinated Shrimp
Total Servings: 4
Total Calories per serving: 246cal
Preparation Time: 05 minutes
Cooking Time: 05 minutes
Total Time: 10 minutes
INGREDIENTS
- 3 tbsp minced garlic
- 2 tbsp extra-virgin olive oil
- 4 tbsp lemon juice
- 4 tbsp minced fresh parsley
- ½ tsp salt
- ½ tsp pepper
- 1 ¼ lb cooked shrimp
INSTRUCTION
1. In a small skillet, heat the garlic and oil over medium heat until fragrant, about one minute.
2. Add lemon juice, parsley, salt, and pepper. Toss them together in a large bowl with shrimp. Refrigerate until ready to serve.
Asparagus Tuna Roast
Total Servings: 4
Total Calories per serving: 206cal
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
INGREDIENTS
- 1 lb center-cut tuna fillet, cut into 4 portions
- 1 lb fresh asparagus, trimmed
- ½ tsp salt
- ½ tsp ground pepper
- 1 tbsp butter
- 1 tbsp extra-virgin olive oil
- ½ tbsp grated garlic
- 1 tsp grated lemon zest
- 1 tbsp lemon juice
INSTRUCTION
1. Set your heat range to 375oF to preheat. Grease the roasting sheet with cooking spray.
2. Place salmon on one side of the sheet and asparagus on the other side. Heat butter, oil, minced garlic, zest, and lemon juice in a small non-stick skillet over medium heat until the butter is melted completely.
3. Drizzle butter mixture over the salmon and asparagus, and bake for 13-15 mins. Remove, cool a bit, serve, and enjoy.
Penne Pasta with Tuna
Total Servings: 2
Total Calories per serving: 305cal
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 3 oz dried high-protein penne
- pasta, multi-grain
- 1 tbsp olive oil
- ¾ cup thinly sliced leeks
- 1 tsp minced garlic
- 4 cups fresh baby spinach
- 2 ¾ oz tuna in water, broken into large chunks
- 3 tbsp low-fat salad dressing
- 2 tbsp chopped tomatoes
INSTRUCTION
1. Prepare pasta as directed on the packet, then drain and set aside in the pan.
2. Meanwhile, heat oil in a medium non-stick skillet over mediumlow heat. Add leeks and garlic; cook for 5 to 7 minutes, stirring occasionally, or until tender. Turn the heat off. Stir in spinach until slightly wilted.
3. Incorporate spinach mixture into pasta. Tuna, Italian dressing, and dried tomatoes are incorporated. Upon request, garnish with cracked black pepper.
Garlic Butter Seared Halibut
Total Servings: 3
Total Calories per serving: 198cal
Preparation Time: 05 minutes
Cooking Time: 08 minutes
Total Time: 13 minutes
INGREDIENTS
- 3 halibut fish fillets
- 1 tsp garlic powder
- ½ tsp onion powder
- ¼ tsp paprika powder
- Salt and black pepper to taste
- 2 tbsp. unsalted butter
- 1 tbsp minced garlic
- 1 tbsp chopped rosemary
INSTRUCTION
1. Add 1 tbsp butter to the non-stick pan and heat it. Sprinkle spices powder over halibut fish fillet sides, then cook for 5-6 mins.
2. Remove the halibut from the pan, and add butter, minced garlic, and chopped rosemary. Heat until garlic becomes brown, add halibut and cook more for 1-2 mins.
3. Remove to the serving plate, drop butter sauce over the fish, serve and enjoy.
Air Fried Fish
Total Servings: 3
Total Calories per serving: 300cal
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
INGREDIENTS
- 1 lb cod, cut into 3 strips
- Salt and ground black pepper
- 65g plain flour
- 1 large egg, beaten
- 2 cups panko breadcrumbs
- 1 tsp Old Bay seasoning
INSTRUCTION
1. Add flour, egg, and panko breadcrumbs in three shallow bowls. Mix Old Bay to panko crumbs bowls and mix salt and pepper in a floured bowl. Coat each fish individually in flour, egg, and panko, pressing to adhere.
2. Working in batches and air fried at 200°C for 10-12 mins, flipping gently halfway through or until golden and flaky.
Garlicky Lemon Baked Tilapia
Total Servings: 4
Total Calories per serving: 220cal
Preparation Time: 05minutes
Cooking Time: 15 minutes
Total Time: 20 minutes
INGREDIENTS
- 4 tilapia fillets
- Salt and ground black pepper
- 2 tbsp butter, melted
- 1 tsp minced garlic
- ¼ tsp chili flakes
- 1 small lemon for juice and zest
- 1 lemon, roundly sliced
- Chopped parsley for garnish
INSTRUCTION
1. Set your oven heat range to 400oF to preheat. Place tilapia on a small baking tray and season with salt and pepper. Butter, garlic, chili flakes, lemon juice, and zest are combined and poured over tilapia. Place lemon slices atop and all around the tilapia. Bake tilapia for ten to twelve minutes or until the fish is flaky.