by Emily Willis
4 garlic cloves, minced
½ cup green onions, chopped
A pinch of black pepper
1 tablespoon oregano, dried
Cooking spray
Directions:
In a bowl, mix spinach with cheese, yogurt, almond milk, cream cheese, green onions, garlic, oregano and black pepper and stir well.
Spray a baking dish with cooking oil, spread spinach dip in the pan, put in the oven at 350 degrees F and bake for 35 minutes.
Turn oven to broiler and broil your dip at a high heat for 7 minutes more.
Leave your dip to cool down a bit before serving it.
Enjoy!
Nutrition: calories 80, fat 5, fiber 1, carbs 2, protein 3
Clean Eating Fish and Seafood Recipes
Delicate Halibut
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 halibut steaks, boneless
1 small cucumber, chopped
2 kiwis, peeled and chopped
3 cups strawberries, halved and then sliced
1 tablespoon olive oil
Juice of ½ lemon
A pinch of sea salt
Black pepper to the taste
A pinch of cayenne pepper
¼ teaspoon cinnamon, ground
Cooking spray
1/3 cup basil, chopped
6 cups micro greens
1/3 cup mint, chopped
Directions:
In a bowl, mix cucumber with kiwi, strawberries, olive oil, salt, pepper, basil, mint and lemon juice, stir well and leave aside.
Season halibut steaks with salt, pepper, cinnamon and cayenne and rub well.
Spray a pan with cooking spray and heat up over medium high heat.
Add halibut steaks, cook for 4 minutes on each side.
Divide micro greens on plates, add halibut on top and serve with cucumber salad on the side.
Enjoy!
Nutrition: calories 300, fat 6, fiber 4, carbs 23, protein 29
Amazing Poached Sea Bass
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 sea bass fillets, skinless and boneless
2 cups veggie stock
2 tablespoons lemon juice
1 tablespoons arrowroot powder
1 tablespoon ginger, grated
4 teaspoons lemon zest, grated
A pinch of sea salt
Black pepper to the taste
3 leeks, chopped
2 tablespoons olive oil
2 pound bok choy, chopped
½ teaspoon sesame oil
Directions:
Put leeks in a bowl, add water to cover, leave aside for a couple of minutes, drain really well and leave aside.
In a bowl, mix lemon zest with salt and pepper and stir.
Rub fish fillets with this mix and place them all on a working surface.
Heat up a pan with the stock over medium heat, add leeks, ginger and lemon juice, stir, bring to a simmer, cover and cook for a few minutes.
Add fish fillets to this mix, cover pan again and poach for 10 minutes.
Transfer fish to a dish, strain poaching liquid and reserve leeks aside.
In a bowl, mix arrowroot powder with strained soup, stir well and leave aside.
Meanwhile, heat up a pan with the olive oil over medium heat, add bok choy and cook for 3 minutes.
Add strained soup mix, stir and simmer for 2 minutes until it thickens.
Add reserved leeks, stir, cook for 2 minutes more and take off heat.
Divide fish into bowls, top each fillet with leeks soup and drizzle the sesame oil all over them.
Serve right away.
Enjoy!
Nutrition: calories 278, fat 3, fiber 4, carbs 14, protein 20
Elegant Tuna Dish
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
4 tuna steaks
A pinch of salt
Black pepper to the taste
2 teaspoons sesame seeds, toasted
1 apple, cored and chopped
4 ounces baby turnips, shaved
1 small fennel bulb, shaved
4 ounces baby beets, peeled and shaved
¾ teaspoon honey
¾ teaspoon mustard
1 tablespoon rice vinegar
¼ cup olive oil
Directions:
Heat up a pan with half of the oil over medium high heat, season tuna with a pinch of salt and black pepper, add to the pan, cook for 1 minute and 30 seconds on each side, transfer to a cutting board, leave aside to cool down and slice.
In a salad bowl, mix turnips with apple, beets and fennel and stir.
In a smaller bowl, mix the rest of the oil with vinegar, mustard, honey, salt and pepper and whisk well.
Add this to salad and toss to coat really well.
Divide salad on plates, top with tuna slices and serve with sesame seeds sprinkled at the end.
Enjoy!
Nutrition: calories 300, fat 3, fiber 3, carbs 12, protein 23
Incredible Halibut Surprise
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ cup coconut milk
¼ cup cilantro, chopped
1 tablespoon green curry paste
¼ cup basil, chopped
1 and ½ teaspoon palm sugar
2 teaspoons clean fish sauce
½ teaspoon turmeric, ground
4 banana leaves
4 halibut fillets
4 lime leaves
1 red chili pepper, chopped
Directions:
In your blender, mix cilantro with coconut milk, basil, fish sauce, curry paste, turmeric and sugar and pulse really well.
Place banana leaves in a large bowl, cover with hot water and leave them to soak for 10 minutes.
Drain well, place banana leaves on a cutting board, spread curry paste you’ve made and divide fish fillets on them.
Divide lime leaves and chili pepper as well, wrap banana leaves and place them into a steamer basket.
Put water in a pot, bring to a simmer over medium high heat, add the steamer basket, cover pot and steam for 10 minutes.
Divide wrappers between plates and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 2, carbs 2, protein 23
Easy Baked Halibut
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 1
Ingredients:
1 medium halibut fillet
1 garlic cloves, minced
1 teaspoon olive oil
Black pepper to the taste
3 sun dried tomatoes, chopped
1 small red onion, sliced
½ fennel bulb, thinly sliced
4 black olives, pitted and sliced
2 rosemary sprigs
¼ teaspoon red pepper flakes
Directions:
Place the fish on a parchment paper piece.
Add black pepper, garlic and oil and rub well.
Add onion slices, sun dried tomatoes, fennel, olives, rosemary sprigs and sprinkle pepper flakes.
Wrap parchment paper around the fish and veggies, place in the oven and bake at 400 degrees F for 12 minutes.
Unwrap fish, place on a plate and serve with the veggies on the side.
Enjoy!
Nutrition: calories 300, fat 4, fiber 6, carbs 10, protein 34
Tasty Fish Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
2 cups cilantro leaves
1 jalapeno pepper, chopped
4 tablespoons lime juice
4 garlic cloves, minced
1 yellow onion, chopped
1 cup brown rice
2 tablespoons coconut oil
1 teaspoon sweet paprika
5 thyme sprigs
1 teaspoon chili powder
2 cups clean chicken stock
12 ounces black cod fillets, skinless, boneless and cubed
3 tomatoes, chopped
1 cup water
1 cup coconut milk
Directions:
In your blender, mix half of the cilantro with the jalapeno, half of the lime juice, garlic and onion, pulse well and leave aside for now.
Heat up a pan with the oil over medium heat, add rice, stir and toast for 5 minutes.
Add chili powder, paprika, thyme, cilantro mix you’ve made earlier, the water and the stock, stir, cover and simmer over low heat for 40 minutes.
Add tomatoes, stir, cover and cook for 5 minutes more.
Add fish, cover pan again and cook for 18 minutes more.
Meanwhile, in your food processor mix coconut milk with the rest of the lime juice and the rest of the cilantro and pulse really well.
Discard thyme leaves from the pan, divide fish stew into bowls, top with the coconut mix and serve.
Enjoy!
Nutrition: calories 254, fat 6, fiber 3, carbs 16, protein 14
Crispy Black Cod
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 egg white
½ cup red quinoa, already cooked
2 teaspoons whole wheat flour
4 teaspoons lemon juice
½ teaspoon smoked paprika
3 teaspoons olive oil
2 medium black cod fillets, skinless and boneless
1 red plum, pitted and chopped
2 teaspoons raw honey
¼ teaspoon black peppercorns, crushed
2 teaspoons parsley
¼ cup water
Directions:
In a bowl, mix 1 teaspoon lemon juice with egg white, flour and ¼ teaspoon paprika and whisk well.
Put quinoa in a bowl and mix it with 1/3 of egg white mix.
Put the fish into the bowl with the remaining egg white mixture and toss to coat.
Dip fish in quinoa mix, coat well and leave aside.
Heat up a pan with 1 teaspoon oil over medium heat, add peppercorns, honey and plum, stir, bring to a simmer and cook for 1 minute.
Add the rest of the lemon juice, the rest of the paprika and the water, stir well and simmer for 5 minutes.
Add parsley, stir, take the sauce off the heat and leave aside for now.
Heat up a pan with the rest of the olive oil over medium heat, add fish cook for 3 minutes and then put in the oven at 400 degrees F for 10 minutes more.
Arrange fish on plates, drizzle plum sauce on top and serve.
Enjoy!
Nutrition: calories 324, fat 1, fiber 2, carbs 17, protein 22
Mediterranean Fish Delight
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 2
Ingredients:
2 sea bass fillets, boneless
1 garlic clove, minced
5 cherry tomatoes, halved
1 tablespoon parsley, chopped
2 shallots, chopped
Juice of ½ lemon
1 tablespoon olive oil
¼ cup low fat feta cheese, crumbled
8 ounces baby spinach
Cooking spray
Directions:
Put fish fillets into a baking dish sprayed with cooking oil.
Add tomatoes, parsley and garlic on top.
Add lemon juice, cover dish, put in the oven at 350 degrees F and bake for 15 minutes.
Meanwhile, heat up a pan with the olive oil over medium heat, add shallot, stir and cook for 1 minute.
Add spinach, stir and cook for 5 minutes more.
Add feta, stir for about 30 seconds and take off heat.
Divide fish and tomatoes on plates, add spinach mix on top and serve.
Enjoy!
Nutrition: calories 300, fat 3, fiber 6, carbs 20, protein 24
Fish and Couscous
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
2 red onions, chopped
Cooking spray
2 small fennel bulbs, cored and sliced
¼ cup almonds, sliced
Black pepper to the taste
2 and ½ pounds sea bass, gutted
5 teaspoons fennel seeds
1 and ¾ cup clean veggie stock
¼ cup fennel fronds
¾ cup whole wheat couscous
Directions:
In a bowl, mix fennel with onions and black pepper, toss well, spread on a lined baking sheet, spray some cooking oil over them, put in the oven at 400 degrees F and roast for 15 minutes.
Spread almonds on another baking sheet, put in the oven at 400 degrees F and roast for 5 minutes.
In a bowl, mix 4 teaspoons fennel seeds with some black pepper and stir.
Sprinkle this over the fish and rub well.
Take the fennel and onion mixture out of the oven, place fish on top, add ¾ cup stock, toss well, put everything in the oven and roast at 400 degrees F for 20 minutes.
Meanwhile, heat up a small pot with the rest of the stock over medium heat, add fennel fronds, the rest of the fennel seeds and couscous, stir, cover, take off heat and leave aside for 10 minutes.
Take fish, fennel and onion mixture out of the oven and transfer to a platter.
Add couscous on the sides and toasted almonds on top.
Serve right away.
Enjoy!
Nutrition: calories 354, fat 7, fiber 8, carbs 20, protein 30
Delicious Mahi Mahi
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup whole wheat couscous
2 and 1/3 cup clean chicken stock
2 teaspoons olive oil
A pinch of sea salt
Black pepper to the taste
4 medium mahi mahi fillets, skinless and boneless
2 cups pineapple, cubed
1 red bell pepper, chopped
2 tablespoons chives, chopped
Directions:
Put 1 and 1/3 cups stock in a pot, bring to a simmer over medium high heat, add couscous, stir, cover, take off heat, leave aside for 5 minutes and fluff with a fork.
Heat up a pan with the oil over medium high heat, season fish fillets with a pinch of salt and black pepper, add them to the pan, cook for 1 minute on each side and transfer to a plate.
Heat up the same pan over medium heat, add bell pepper and pineapple, stir and cook for 2 minutes.
Add couscous, chives and the rest of the stock, stir and cook for 2 minutes more.
Return fish to the pan, cover pan and cook for 2 minutes.
Divide fish and couscous mix between plates and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 6, carbs 20, protein 22
Simple Shrimp Dish
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 pound large shrimp, peeled and deveined
20 ounces canned pineapple chunks and juice
1 tablespoon garlic powder
1 cup red bell peppers, chopped
A pinch of sea salt
Black pepper to the taste
Directions:
Place shrimp in a baking dish.
Add pineapple chunks and juice, bell peppers, garlic powder, salt and pepper, toss well and bake in the oven at 375 degrees F for 40 minutes.
Divide between plates and serve warm.
Enjoy!
Nutrition: ca
lories 200, fat 5, fiber 1, carbs 6, protein 22
Chinese Style Cod
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
2 medium cod fillets, boneless
1 teaspoon peanuts, crushed
2 teaspoons garlic powder
1/8 teaspoon stevia
1 tablespoon clean soy sauce
½ teaspoon ginger, ground
Directions:
Put fish fillets in a baking dish.
Add garlic powder, stevia, soy sauce and ginger, toss well, cover and cook at 375 degrees F for 20 minutes.
Divide between plates and serve with peanuts on top.
Enjoy!
Nutrition: calories 154, fat 4, fiber 1, carbs 5, protein 23
Cod with Mushrooms and Onions
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 2
Ingredients:
14 ounces pearl onions
2 medium cod fillets
1 tablespoon parsley, dried
1 teaspoon thyme, dried
Black pepper to the taste
8 ounces mushrooms, sliced
Directions:
Put fish in a baking dish.
Add onions, parsley, mushrooms, thyme and black pepper.