Enjoy!
Nutrition: calories 275, fat 12, fiber 4, carbs 14, protein 27
Tuna Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 teaspoons olive oil
1 teaspoon red vinegar
½ teaspoon lemon juice
½ teaspoon mustard
A pinch of black pepper
½ cup already cooked quinoa
¼ cup canned chickpeas, no-salt-added, drained and rinsed
¼ cup cucumber, chopped
5 cherry tomatoes, halved
5 ounces white tuna canned in water, drained
1 tablespoon low-fat cheese, crumbled
Directions:
In a salad bowl, combine the quinoa with chickpeas, cucumber, tomatoes, tuna and cheese and toss.
Add black pepper, oil, vinegar, lemon juice and mustard, toss well and serve.
Enjoy!
Nutrition: calories 241, fat 4, fiber 5, carbs 12, protein 14
Cod And Tasty Relish
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ tablespoons oregano, chopped
1 cup peas
2 tablespoons shallots, chopped
2 tablespoons lime juice
2 tablespoons capers
3 tablespoons olive oil
A pinch of black pepper
4 medium cod fillets, boneless
Directions:
Heat up a pan with 1 tablespoon oil over medium-high heat, add the cod fillets, cook for 5 minutes on each side and divide between plates.
In a bowl, combine the oregano with the peas, shallots, lime juice, capers, black pepper and 2 tablespoons oil and toss well.
Divide this next to the cod and serve.
Enjoy!
Nutrition: calories 221, fat 11, fiber 3, carbs 8, protein 20
Smoked Salmon Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons dill, chopped
1 teaspoons lemon zest, grated
8 ounces low-fat cream cheese
A pinch of black pepper
1 pound smoked salmon, flaked
7 ounces cucumber, sliced
¼ cup shallot, chopped
2 tablespoons mint, chopped
Directions:
In a bowl, combine the dill with lemon zest, cream cheese, black pepper, salmon, cucumber, shallot and mint and toss well.
Serve cold with whole wheat bread slices.
Enjoy!
Nutrition: calories 277, fat 4, fiber 6, carbs 15, protein 15
Halibut And Kale Pesto
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
2 tablespoons almonds, chopped
2 garlic cloves
4 cups kale, torn
½ cup olive oil+1 tablespoon
¼ cup low-fat parmesan, grated
2 tablespoons lemon juice
A pinch of black pepper
4 halibut fillets
1 pound cherry tomatoes, halved
Directions:
In a blender, combine the almonds with the garlic, kale, ½ cup oil, lemon juice and parmesan and pulse well.
Heat up a pan with 1 tablespoon oil over medium-high heat, add the fish, season with black pepper, cook for 3 minutes on each side and divide between plates
Serve with the cherry tomatoes on the side and with the kale pesto on top.
Enjoy!
Nutrition: calories 261, fat 4, fiber 7, carbs 14, protein 14
Simple Grilled Tilapia
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
1 and ½ tablespoons olive oil
1 teaspoon smoked paprika
½ teaspoon garlic powder
A pinch of black pepper
4 medium tilapia fillets
Directions:
Heat up a pan with the oil over medium-high heat, season the fish with paprika, garlic powder and black pepper, add it to the pan, cook for 4 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 222, fat 4, fiber 4, carbs 14, protein 25
Delicious Arctic Char
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
1 cup orange segments
1 tablespoon parsley, chopped
2 tablespoons red onions, chopped
1 tablespoon capers, chopped
1 teaspoon orange zest, grated
1 tablespoon orange juice
1 tablespoon olive oil
1 teaspoon balsamic vinegar
A pinch of black pepper
Cooking spray
4 arctic char fillets
Directions:
Grease a pan with cooking spray, add fish fillets, season with black pepper, cook for 4 minutes on each side and divide between plates.
In a bowl, combine the orange with parsley, onions, capers, orange zest, orange juice, oil and vinegar and toss well.
Divide this on top of the fish fillets and serve.
Enjoy!
Nutrition: calories 231, fat 12, fiber 3, carbs 8, protein 14
Tasty Halibut And Cherry Tomatoes
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
1 and ½ tablespoon olive oil
4 halibut fillets, skinless
2 cups cherry tomatoes
A pinch of black pepper
3 garlic cloves, minced
2 tablespoons balsamic vinegar
2 tablespoons basil, chopped
Directions:
Heat up a pan with 1 tablespoon olive oil, add halibut fillets, cook them for 5 minutes on each side and divide between plates.
Heat up another pan with the rest of the oil over medium-high heat, add the tomatoes, garlic, vinegar and basil, toss, cook for 3 minutes, add next to the fish and serve.
Enjoy!
Nutrition: calories 221, fat 4 fiber 1, carbs 6, protein 21
Salmon And Sauce
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ tablespoons avocado mayonnaise
3 tablespoons non-fat yogurt
1 and ½ tablespoons mustard
2 tablespoons dill, chopped
2 tablespoons lemon juice
A pinch of black pepper
1 garlic clove minced
4 salmon fillets, boneless
Cooking spray
Directions:
Grease a baking dish with cooking spray, arrange the salmon fillets in the dish and season them with black pepper.
In a bowl, combine the mayo with the yogurt, mustard, dill, lemon juice, black pepper, whisk, pour over the fish, introduce in the oven and cook at 425 degrees F for 10 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 261, fat 12, fiber 3, carbs 8, protein 16
Arctic Char And Cucumber Relish
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 2
Ingredients:
¾ cup cucumber, chopped
¼ cup shallots, chopped
1 tablespoon cilantro, chopped
2 teaspoons mint, chopped
2 teaspoons lemon juice
½ teaspoon mustard
A pinch of black pepper
1 tablespoon olive oil
2 arctic char fillets
> Directions:
Season the fish with black pepper, drizzle the oil, arrange them in a baking dish, introduce in the oven and bake at 425 degrees F for 6 minutes.
In a bowl, combine the cucumber with the shallots, cilantro, mint, lemon juice and mustard, toss well, add next to the fish and serve.
Enjoy!
Nutrition: calories 231, fat 3, fiber 6, carbs 9, protein 22
Soft Parsley Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
3 tablespoons olive oil
3 tablespoons mustard
5 teaspoons stevia
½ cup whole wheat breadcrumbs
½ cup pecans, chopped
6 salmon fillets, boneless
2 tablespoons parsley, chopped
Black pepper to the taste
=
Directions:
In a bowl, mix mustard with oil and stevia and whisk.
In another bowl, mix pecans with parsley and breadcrumbs.
Season salmon fillets with black pepper to the taste, put in a baking dish brush with mustard mixture, top with breadcrumbs mix, introduce in the oven and bake at 400 degrees F for 15 minutes.
Divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 230, fat 4, fiber 2, carbs 14, protein 12
Salmon And Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
¼ cup coconut sugar
2 tablespoons coconut aminos
1 cauliflower head, florets separated
4 salmon fillets, boneless
1 big red onion, cut into wedges
2 tablespoons olive oil
Black pepper to the taste
Directions:
In a small bowl, mix sugar with coconut aminos and whisk.
Heat up a pan with half of the oil over medium-high heat, add cauliflower and onion, stir and cook for 10 minutes.
Put the salmon in a baking dish, drizzle the rest of the oil, add coconut aminos, toss a bit, season with black pepper, introduce in the oven and bake at 400 degrees F for 10 minutes.
Divide the salmon and the cauliflower mix between plates and serve.
Enjoy!
Nutrition: calories 220, fat 3, fiber 3, carbs 12, protein 9
Salmon And Peaches Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 tablespoon balsamic vinegar
1 teaspoon thyme, chopped
1 tablespoon ginger, grated
4 tablespoons olive oil
Black pepper to the taste
2 red onions, cut into wedges
3 peaches cut into wedges
4 salmon steaks
Directions:
In a small bowl, combine vinegar with ginger, thyme, 3 tablespoons olive oil and black pepper and whisk
In another bowl, mix onion with peaches, 1 tablespoon oil and pepper and toss.
Season salmon with black pepper, place on preheated grill over medium heat, cook for 5 minutes on each side and divide between plates.
Put the peaches and onions on the same grill, cook for 4 minutes on each side, divide next to the salmon, drizzle the vinegar mix and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 2, carbs 3, protein 2
Salmon And Beans Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons coconut aminos
½ cup olive oil
1 and ½ cup low-sodium chicken stock
6 ounces salmon fillets
2 garlic cloves, minced
1 tablespoon ginger, grated
1 cup canned black beans, no-salt-added, drained and rinsed
2 teaspoons balsamic vinegar
¼ cup radishes, grated
¼ cup carrots, grated
¼ cup scallions, chopped
Directions:
In a bowl, combine the aminos with half of the oil and whisk.
Put the salmon in a baking dish, pour add coconut aminos and the stock, toss a bit, leave aside in the fridge for 10 minutes, introduce in preheated broiler and cook over medium-high heat for 4 minutes on each side.
Heat up a pan with the rest of the oil over medium heat, add garlic, ginger and black beans, stir and cook for 3 minutes.
Add vinegar, radishes, carrots and scallions, toss and cook for 5 minutes more.
Divide fish and the black beans mix between plates and serve.
Enjoy!
Nutrition: calories 220, fat 4, fiber 2, carbs 12, protein 7
Salmon And Pomegranate Mix
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
4 salmon fillets, skinless and boneless
4 tablespoons sesame paste
Juice of 1 lemon
1 lemon, cut into wedges
½ cucumber, chopped
Seeds from 1 pomegranate
A bunch of parsley, chopped
Directions:
Heat up a pan with the oil over medium heat, add salmon, cook for 5 minutes on each side and divide between plates
In a bowl, mix sesame paste and lemon juice and whisk.
Add cucumber, parsley and pomegranate seeds and toss
Divide this over the salmon and serve..
Enjoy!
Nutrition: calories 254, fat 3, fiber 6, carbs 9, protein 14
Salmon And Veggie Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
3 red onions, cut into wedges
¾ cup green olives, pitted
3 red bell peppers, cut into strips
½ teaspoon smoked paprika
Black pepper to the taste
5 tablespoons olive oil
6 salmon fillets, skinless and boneless
2 tablespoons parsley, chopped
Directions:
Spread bell peppers, onions and olives on a lined baking sheet, add smoked paprika, black pepper and 3 tablespoons olive oil, toss to coat, bake in the oven at 375 degrees F for 15 minutes and divide between plates.
Heat up a pan with the rest of the oil over medium-high heat, add the salmon, season with black pepper, cook for 5 minutes on each side, divide next to the bell peppers and olives mix, sprinkle parsley on top and serve.
Enjoy!
Nutrition: calories 221, fat 2, fiber 3, carbs 8, protein 10
Greek Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 medium salmon fillets, skinless and boneless
1 fennel bulb, chopped
Black pepper to the taste
¼ cup low-sodium veggie stock
1 cup non-fat yogurt
¼ cup green olives pitted and chopped
¼ cup chives, chopped
1 tablespoon olive oil
1 tablespoon lemon juice
Directions:
Arrange the fennel in a baking dish, add salmon fillets, season with black pepper, add stock, bake in the oven at 390 degrees F for 10 minutes and divide everything between plates.
In a bowl, mix yogurt with chives, olives, lemon juice, olive oil and black pepper and whisk well.
Top the salmon with this mix and serve.
Enjoy!
Nutrition: calories 252, fat 2, fiber 4, carbs 12, protein 9
Creamy Salmon And Asparagus Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
/> Servings: 6
Ingredients:
1 tablespoon lemon zest, grated
1 tablespoon lemon juice
Black pepper to the taste
1 cup coconut cream
1 pound asparagus, trimmed
20 ounces salmon, skinless and boneless
1-ounce parmesan cheese, grated
Directions:
Put some water in a pot, add a pinch of salt, bring to a boil over medium heat, add asparagus, cook for 1 minute, transfer to a bowl filled with ice water, drain and put in a bowl.
Heat up the pot with the water again over medium heat, add salmon, cook for 5 minutes and also drain.
In a bowl, mix lemon peel with cream and lemon juice and whisk
Heat up a pan over medium-high heat, asparagus, cream and pepper, cook for 1 more minute, divide between plates, add salmon and serve with grated parmesan.
[2018] Dash Diet Cookbook Page 23