Fish

Coconut–Macadamia Nut Crusted Halibut

4 servings

2 pounds wild halibut
2 tablespoons unrefined, extra virgin coconut oil Juice of 1 lime
½ teaspoon sea salt
½ cup unsweetened flaked coconut
½ cup macadamia nuts, chopped

1. Preheat oven to 400°F.

2. Rinse and pat dry halibut and place in a baking dish. Drizzle coconut oil over the fish and then add the lime juice and salt. Let marinate for about 15 minutes, no longer. It is important to drizzle oil before lime juice because the lime juice will begin to “cook” the fish. The oil first provides some protection against this.

3. Mix coconut and macadamia nuts together onto a plate. Roll the fish in the nut mixture and then using your hands pat additional mixture into fish. Place back in baking dish and pour remaining nut mixture on top. Cover baking dish with foil.

4. Bake for 12 minutes then turn broiler on. Remove foil and allow the broiler to brown the coating. Serve immediately. CT: Reduce the coconut oil and macadamia nuts by one-half. Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed 760 65 5 42
Carb 610 50 5 36
Protein 700 60 6 37

Coconut Kale with Sesame Crusted Salmon

6 servings

For the kale:
3 tablespoons olive oil
2 tablespoons minced fresh ginger
1 bunch kale, chopped
1½ cups coconut milk
Salt and pepper to taste

1. Heat the oil in a large skillet. Add the ginger and sauté over medium heat for 5 minutes.

 

2. Add the kale, sauté, stirring constantly for 5 minutes.

3. Add the coconut milk and season with salt and pepper. Bring to a boil. Cover and reduce the heat, and simmer until kale is tender.

For the salmon:
6 salmon steaks (PT), or sole, perch, halibut etc. (CT)
4 tablespoons butter
4 tablespoons coconut oil
4 tablespoons minced ginger
1 cup sesame seeds
Salt and freshly ground pepper, to taste
1. Preheat oven to 475°F.
2. In a small pan melt the butter and oil with the ginger.

Continued on page 167

3. Brush the butter, oil, and ginger on the pieces of salmon. Roll the salmon in the sesame seeds. Place the salmon on an oiled sheet pan and refrigerate for about 15 minutes.

4. Place the salmon in the oven and roast until the sesame seeds are brown and the salmon is rare inside, about 3 minutes. Season to taste with salt and pepper.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 568 53 16 16 572 52 16 19 565 54 16 16

Curried Halibut and Vegetables

4 servings 4 halibut steaks, 6 oz. each (CT), or 24 ounces scallops or shrimp (PT)

½ cup almond meal*
1 teaspoon salt
1 pinch cayenne
1 tablespoon curry powder
2 tablespoons olive oil
1 tablespoon coconut oil
3 tablespoons squeezed lemon

*Almond meal can be purchased at most grocery stores.

1. Mix the almond meal, salt, cayenne, and curry on a plate.
2. Flip the fish in the mix, coating both sides.

3. Heat the olive oil and coconut oil on medium heat in a frying pan. Add the fish to the pan and cook on each side about 5 minutes. 4. Remove from pan and serve with vegetables.

To prepare the vegetables:
1 head broccoli
1 head cauliflower

½ pound green beans
2 tablespoons coconut oil
1 tablespoon minced fresh ginger
1½ teaspoons cumin seeds
½ teaspoon black mustard seeds
1 teaspoon turmeric
_{Chopped cilantro}Continued on page 169

1. Cut the broccoli and cauliflower into florets.

 

2. Heat the oil in large sauté pan. Add the ginger, cumin seeds, and mustard seeds, and sauté over low heat until the seeds “pop.”

3. Add the broccoli, cauliflower, green beans, and turmeric to the pan. Add a sprinkle of salt and sauté over low heat. Stir frequently until all vegetables are tender.

4. Remove from heat and garnish with cilantro.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 574 38 26 40 642 49 25 35 506 28 27 37

Halibut Baked with Butter and Lemon

4 servings

2 pounds halibut fillet (CT), or salmon/scallops (PT)
1 lemon, juiced
1 tablespoon raw butter
Salt and pepper to taste

1. Place the halibut in baking dish. Pour in lemon juice and add the butter, salt, and pepper.

 

2. Bake for 25–30 minutes on 350°F until fish is opaque. 3. Remove from oven and garnish with lemon slices.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 427 29 2 40 447 35 2 32 408 22 2 47

Salmon Supreme (PT)

4 servings

2 pounds wild Alaskan salmon
2 tablespoons extra virgin olive oil
1 tablespoon paprika
1 tablespoon Old Bay seasoning*
Freshly ground black pepper
Pinch of grey salt

1. Preheat oven to 400°F.

2. Rinse and pat dry salmon. Place on baking sheet and brush olive oil on both sides. Place skin side down and sprinkle the paprika and Old Bay seasoning on top. Grind a few good turns of black pepper and sprinkle a scant amount of gray salt.

3. Bake for 12 minutes. Remove from oven and cover with foil. Let stand for about 5 to 10 minutes. The salmon will continue to cook while resting. Cut into 4 pieces and serve.

*NOTE: If Old Bay Seasoning is not available, another seafood seasoning would be fine, or a combination of celery salt, dried mustard, black pepper, and a small amount of the following: ground bay leaves, ground cloves, allspice, ginger, mace, cardamom, cinnamon, and paprika.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Protein 455 27 3 49

Fish Curry

4 servings

4 pieces (16 ounces) white fish of your choice, skinned and boned (CT), or salmon (PT)
1 onion, sliced
1 tomato, chopped
1 green chili, deseeded and chopped
1 cup coconut milk
1 tablespoon olive oil

Curry paste:
6 dry red chilies
1 tablespoon coriander seeds
½ tablespoon cumin seeds
½ tablespoon minced ginger
½ teaspoon minced garlic
½ tablespoon tamarind paste*
2 tablespoons water
½ teaspoon turmeric powder
5 tablespoons water or as required
1. Make paste by grinding all curry paste ingredients together until well blended. Set aside.
2. Rub the fish slices with some salt and a pinch of turmeric powder. Set aside for 5 minutes. Rinse well and drain. 3. Heat oil in heavy pan. Sauté onions over medium heat for about 5 minutes or till the onions are golden brown.

Continued on page 173

 

4. Add the curry paste and tomatoes. Sauté for 2–3 minutes.

5. Add the coconut milk and water. Bring to boil. Add the fish, green chilies and salt. Mix gently and simmer on low heat for about 4 minutes or till the fish is cooked.

6. Serve with brown rice.

 

*Can be purchased at Asian market.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed 410 26 14 30
Carb 350 23 14 25
Protein 380 25 14 29

White Fish and Garlic Stew

4 servings

2 tablespoons raw butter
3 tablespoons olive oil
2 medium onions, halved and sliced thinly
10 cloves garlic, minced
½ medium cauliflower, peeled and cubed (PT), or 1 medium green pepper, sliced (CT)
1 bunch Swiss chard, chopped
2½ pounds white fish
1 medium lemon, juiced
3 tablespoons flat leaf parsley, chopped
Salt and pepper to taste

1. Melt the butter and 1 tablespoon olive oil in large stewing pot or dutch oven. Add the onions and garlic, cook over medium heat, stirring until softened, about 5 minutes.

2. Add the cauliflower or green pepper, season with salt and pepper, and cook, stirring gently until cauliflower/green pepper are about half cooked, 7–10 minutes. Add the chard and cook for another 3 minutes.

Continued on page 175

3. In the pot, place the fish over the vegetables, pour in the remaining 2 tablespoons olive oil, and add enough water to just about cover the fish. Season with salt and pepper. Simmer semi-covered over medium low heat until the fish is flakey and the liquid almost gone, about 20 minutes. Adjust the seasoning and pour in the lemon juice. Garnish with chopped parsley. Serve hot.

Note: Serve over quinoa or brown rice.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 509 20 14 70 505 19 13 70 514 20 14 71

Sautéed Salmon with Pesto

4 servings

2 pounds salmon, skinned and boned (PT), or snapper or tilapia (CT)
4 tablespoons lime juice
2 tablespoons tamari
1 teaspoon coconut oil

Pesto:
2 bunches basil or cilantro
2 tablespoons pine nuts
2 teaspoons miso paste
2 cloves garlic, sliced
5 tablespoons olive oil
1. Marinate the salmon in the lime juice and tamari for 30 minutes to 1 hour. Remove from the marinade and pat dry. 2. Heat skillet and place the coconut oil in the skillet. When melted add salmon and cook both sides for about 3–4 minutes each. 3. Place all the ingredients for the pesto in a food processor and blend till creamy. Serve the salmon topped with pesto sauce, with brown rice and a salad or vegetable of your choice.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein

546 35 10 49
467 26 10 47
626 42 10 50