[2018] Dash Diet Cookbook
Page 24
Enjoy!
Nutrition: calories 354, fat 2, fiber 2, carbs 2, protein 4
Easy Salmon And Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 tablespoons brown sugar
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
3 tablespoons olive oil
1 and ¼ pounds Brussels sprouts, halved
6 medium salmon fillets, boneless
Directions:
In a bowl, mix sugar with onion powder, garlic powder, smoked paprika and 2 tablespoon olive oil and whisk well.
Spread Brussels sprouts on a lined baking sheet, drizzle the rest of the olive oil, toss to coat, introduce in the oven at 450 degrees F and bake for 5 minutes.
Add salmon fillets brush with sugar mix you’ve prepared, introduce in the oven and bake for 15 minutes more.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 212, fat 5, fiber 3, carbs 12, protein 8
Salmon And Beets Mix
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 pound medium beets, sliced
6 tablespoons olive oil
1 and ½ pounds salmon fillets, skinless and boneless
Black pepper to the taste
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
3 tablespoon shallots, chopped
1 tablespoon lemon zest, grated
¼ cup lemon juice
Directions:
In a bowl, mix beets with ½ tablespoon oil and toss to coat, season with black pepper, spread on a lined baking sheet and bake in the oven at 450 degrees F for 20 minutes.
Add salmon, brush it with the rest of the oil, introduce in the oven and bake for 15 minutes more.
In a bowl, combine the chives with the parsley, shallots, lemon zest and lemon juice and toss.
Divide the salmon and the beets between plates, drizzle the chives mix on top and serve.
Enjoy!
Nutrition: calories 272, fat 6, fiber 2, carbs 12, protein 9
Fresh Shrimp Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound shrimp, deveined and peeled
2 teaspoons olive oil
6 tablespoons lemon juice
3 tablespoons dill, chopped
1 tablespoon oregano, chopped
2 garlic cloves, chopped
Black pepper to the taste
¾ cup non-fat yogurt
½ pounds cherry tomatoes, halved
Directions:
Heat up a pan with the oil over medium-high heat, add the shrimp and cook for 3 minutes.
Add lemon juice, dill, oregano, garlic, black pepper, yogurt and tomatoes, toss, cook for 5 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 253, fat 6, fiber 6, carbs 10, protein 17
Salmon And Potatoes Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ pounds potatoes, chopped
1 tablespoon olive oil
4 ounces smoked salmon, chopped
1 tablespoon chives, chopped
2 teaspoons prepared horseradish
¼ cup coconut cream
Black pepper to the taste
Directions:
4 Heat up a pan with the oil over medium heat, add potatoes and cook for 10 minutes.
5 Add salmon, chives, horseradish, cream and black pepper, toss, cook for 1 minute more, divide between plates and serve.
Enjoy!
Nutrition: calories 233, fat 6, fiber 5, carbs 9, protein 11
Cod Salad
Preparation time: 12 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
4 medium cod fillets, skinless and boneless
2 tablespoons mustard
1 tablespoon tarragon, chopped
1 tablespoon capers, drained
4 tablespoons olive oil+ 1 teaspoon
Black pepper to the taste
2 cups baby arugula
1 small red onion, sliced
1 small cucumber, sliced
2 tablespoons lemon juice
Directions:
4 In a bowl, mix mustard with 2 tablespoons olive oil, tarragon and capers and whisk.
5 Heat up a pan with 1 teaspoon oil over medium-high heat, add fish, season with black pepper to the taste, cook for 6 minutes on each side and cut into medium cubes.
6 In a salad bowl, combine the arugula with onion, cucumber, lemon juice, cod and mustard mix, toss and serve.
Enjoy!
Nutrition: calories 258, fat 12, fiber 6, carbs 12, protein 18
Cheesy Shrimp Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 10
Ingredients:
½ pound shrimp, already peeled and deveined
1 cup avocado mayonnaise
½ cup low-fat mozzarella cheese, shredded
3 garlic cloves, minced
¼ teaspoon hot sauce
1 tablespoon lemon juice
A drizzle of olive oil
½ cup scallions, sliced
Directions:
In a bowl, mix mozzarella with mayo, hot sauce, garlic and lemon juice and whisk well.
Add scallions and shrimp, toss, pour into a baking dish greased with the olive oil, introduce in the oven at 350 degrees F and bake for 30 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 275, fat 3, fiber 5, carbs 10, protein 12
Smoked Salmon And Radishes
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
3 tablespoons beet horseradish, prepared
1 pound smoked salmon, skinless, boneless and flaked
2 teaspoons lemon zest, grated
4 radishes, chopped
½ cup capers, drained and chopped
1/3 cup red onion, roughly chopped
3 tablespoons chives, chopped
Directions:
In a bowl, combine the salmon with the beet horseradish, lemon zest, radish, capers, onions and chives, toss and serve cold.
Enjoy!
Nutrition: calories 254, fat 2, fiber 1, carbs 7, protein 7
Trout Spread
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
4 ounces smoked trout, skinless, boneless and flaked
¼ cup coconut cream
1 tablespoon lemon juice
1/3 cup non-fat yogurt
1 and ½ tablespoon parsley, chopped
3 tablespoons chives, chopped
Black pepper to the taste
A drizzle of olive oil
Directions:
In a bowl mix trout with yogurt, cream, black pepper, chives, lemon juice and the dill and stir.
Drizzle the olive oil at the end and serve.
Enjoy!
Nutrition: calories 204, fat 2, fiber 2, carbs 8, protein 15
Shrimp And Mango Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 tablespoons balsamic vinegar
3 tablespoons coconut sugar
6 tablespoons avocado mayonnaise
3 mangos, peeled and cubed
3 tablespoons parsley, finely chopped
1 pound shr
imp, peeled, deveined and cooked
Directions:
In a bowl, mix vinegar with sugar and mayo and whisk.
In another bowl, combine the mango with the parsley and shrimp, add the mayo mix, toss and serve.
Enjoy!
Nutrition: calories 204, fat 3, fiber 2, carbs 8, protein 8
Spring Salmon Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons scallions, chopped
2 tablespoons sweet onion, chopped
1 and ½ teaspoons lime juice
1 tablespoon chives, minced
1 tablespoon olive oil
1 pound smoked salmon, flaked
1 cup cherry tomatoes, halved
Black pepper to the taste
1 tablespoon parsley, chopped
Directions:
In a bowl, mix the scallions with sweet onion, lime juice, chives, oil, salmon, tomatoes, black pepper and parsley, toss and serve.
Enjoy!
Nutrition: calories 200, fat 8, fiber 3, carbs 8, protein 6
Salmon And Green Beans Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 tablespoons balsamic vinegar
2 tablespoons olive oil
1/3 cup kalamata olives, pitted and minced
1 garlic clove, minced
Black pepper to the taste
½ teaspoon lemon zest, grated
1 pound green beans, blanched and halved
½ pound cherry tomatoes, halved
½ fennel bulb, sliced
½ red onion, sliced
2 cups baby arugula
¾ pound smoked salmon, flaked
Directions:
In a bowl, combine the green beans with cherry tomatoes, fennel, onion, arugula and salmon and toss.
Add vinegar, oil, olives, garlic, black pepper and lemon zest, toss and serve.
Enjoy!
Nutrition: calories 212, fat 3, fiber 3, carbs 6, protein 4
Saffron Shrimp
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 teaspoon lemon juice
Black pepper to the taste
½ cup avocado mayo
½ teaspoon sweet paprika
3 tablespoons olive oil
1 fennel bulb, chopped
1 yellow onion, chopped
2 garlic cloves, minced
1 cup canned tomatoes, no-salt-added and chopped
1 and ½ pounds big shrimp, peeled and deveined
¼ teaspoon saffron powder
Directions:
In a bowl, combine the garlic with lemon juice, black pepper, mayo and paprika and whisk.
Add the shrimp and toss.
Heat up a pan with the oil over medium-high heat, add the shrimp, fennel, onion and garlic mix, toss and cook for 4 minutes.
Add tomatoes and saffron, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 2, fiber 5, carbs 8, protein 4
Cold Crab And Watermelon Soup
Preparation time: 4 hours
Cooking time: 0 minutes
Servings: 4
Ingredients:
¼ cup basil, chopped
2 pounds tomatoes
5 cups watermelon, cubed
¼ cup red wine vinegar
1/3 cup olive oil
2 garlic cloves, minced
1 zucchini, chopped
Black pepper to the taste
1 cup crabmeat
Directions:
In your food processor, mix tomatoes with basil, vinegar, 4 cups watermelon, garlic, 1/3 cup oil and black pepper to the taste, pulse, pour into a bowl and keep in the fridge for 1 hour.
Divide this into bowls, add zucchini, crab and the rest of the watermelon and serve.
Enjoy!
Nutrition: calories 231, fat 3, fiber 3, carbs 6, protein 8
Shrimp And Orzo
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 pound shrimp, peeled and deveined
Black pepper to the taste
3 garlic cloves, minced
1 tablespoon olive oil
½ teaspoon oregano, dried
1 yellow onion, chopped
2 cups low-sodium chicken stock
2 ounces orzo
½ cup water
4 ounces canned tomatoes, no-salt-added and chopped
Juice of 1 lemon
Directions:
Heat up a pan with the oil over medium-high heat, add onion, garlic and oregano, stir and cook for 4 minutes.
Add orzo, stir and cook for 2 more minutes.
Add stock and the water, bring to a boil, cover, reduce heat to low and cook for 12 minutes.
Add lemon juice, tomatoes, black pepper and shrimp, introduce in the oven and bake at 400 degrees F for 15 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 228, fat 4, fiber 3, carbs 7, protein 8
Spanish Mussels Mix
Preparation time: 10 minutes
Cooking time: 23 minutes
Servings: 4
Ingredients:
3 tablespoons olive oil
2 pounds mussels, scrubbed
Black pepper to the taste
3 cups canned tomatoes, crushed
1 shallot, chopped
2 garlic cloves, minced
2 cups low-sodium veggie stock
1/3 cup cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add shallot, stir and cook for 3 minutes.
Add garlic, stock, tomatoes and black pepper, stir, bring to a simmer and cook for 10 minutes.
Add mussels and cilantro, toss, cover the pan, cook for another 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 2, fiber 6, carbs 5, protein 8
Scallops And Quinoa Salad
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
12 ounces sea scallops
4 tablespoons olive oil+ 2 teaspoons
4 teaspoons coconut aminos
1 and ½ cup quinoa, already cooked
2 teaspoons garlic, minced
1 cup snow peas, sliced
1/3 cup balsamic vinegar
1 cup scallions, sliced
1/3 cup red bell pepper, chopped
¼ cup cilantro, chopped
Directions:
In a bowl, mix scallops with half of the aminos and toss.
Heat up a pan with 1 tablespoon olive oil over medium heat, add quinoa, stir and cook for 8 minutes.
Add garlic and snow peas, stir, cook for 5 more minutes and take off heat.
Meanwhile, in a bowl, mix 3 tablespoons olive oil with the rest of the coconut aminos and vinegar, whisk well, add the quinoa mix, scallions and bell pepper and toss.
Heat up another pan with 2 teaspoons olive oil over medium-high heat, add scallops, cook for 1 minute on each side, add over the quinoa mix, toss a bit, sprinkle cilantro on top and serve.
Enjoy!
Nutrition: calories 221, fat 5, fiber 2, carbs 7, protein 8
Salmon And Veggies Soup
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 6
Ingredients:
2 tablespoon olive oil
1 leek, chopped
1 red onion, chopped
Black pepper to the taste
2 carrots, chopped
4 cups low-stock veggie stock
4 ounces salmon, skinless, boneless and cubed
<
br /> ½ cup coconut cream
1 tablespoon dill, chopped
Directions:
Heat up a pan with the oil over medium heat, add leek and onion, stir and cook for 7 minutes.
Add black pepper, add carrots and stock, stir, bring to a boil and cook for 10 minutes.
Add salmon, cream and dill, stir, boil everything for 5-6 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 232, fat 3, fiber 4, carbs 7, protein 12
Salmon Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
3 yellow tomatoes, seedless and chopped
1 pound smoked salmon, boneless, skinless and flaked
1 red tomato, seedless and chopped
Black pepper to the taste