1 cup watermelon, seedless and chopped
1 red onion, chopped
1 mango, peeled, seedless and chopped
2 jalapeno peppers, chopped
¼ cup parsley, chopped
3 tablespoons lime juice
Directions:
In a bowl, mix all the tomatoes with mango, watermelon, onion, salmon, black pepper, jalapeno, parsley and lime juice, toss and serve cold.
Enjoy!
Nutrition: calories 123, fat 2, fiber 4, carbs 5, protein 5
Salmon And Cucumber Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 cucumbers, cubed
2 teaspoons lemon juice
4 ounces non-fat yogurt
1 teaspoon lemon zest, grated
Black pepper to the taste
2 teaspoons dill, chopped
8 ounces smoked salmon, flaked
Directions:
In a bowl, the cucumbers with the lemon juice, lemon zest, black pepper, dill, salmon and yogurt, toss and serve cold.
Enjoy!
Nutrition: calories 242, fat 3, fiber 4, carbs 8, protein 3
Tuna Pate
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
6 ounces canned tuna, drained and flaked
3 teaspoons lemon juice
1 teaspoon onion, minced
8 ounces low-fat cream cheese
¼ cup parsley, chopped
Directions:
In a bowl, mix tuna with cream cheese, lemon juice, parsley and onion, stir really well and serve cold.
Enjoy!
Nutrition: calories 172, fat 2, fiber 3, carbs 8, protein 4
Shrimp And Avocado Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 green onions, chopped
2 avocados, pitted, peeled and cut into medium chunks
2 tablespoons cilantro, chopped
1 cup shrimp, already cooked, peeled and deveined
A pinch of salt and black pepper
Directions:
In a salad bowl, mix shrimp with avocado, green onions, cilantro, salt and pepper, toss and serve cold.
Enjoy!
Nutrition: calories 160, fat 2, fiber 3, carbs 10, protein 6
Shrimp And Cilantro Sauce
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 2
Ingredients:
1 pound shrimp, peeled and deveined
3 tablespoons cilantro, chopped
3 tablespoons olive oil
1 tablespoon pine nuts
Zest of 1 lemon, grated
Juice of ½ lemon
Directions:
In your blender, combine the cilantro with 2 tablespoons oil, pine nuts, lemon zest and lemon juice and pulse well.
Heat up a pan with the rest of the oil over medium-high heat, add the shrimp and cook for 3 minutes.
Add the cilantro mix, toss, cook for 1 more minute, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 210, fat 5, fiber 1, carbs 8, protein 12
Citrus Calamari
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 lime, sliced
1 lemon, sliced
2 pounds calamari tubes and tentacles, sliced
Black pepper to the taste
¼ cup olive oil
2 garlic cloves, minced
3 tablespoons lemon juice
1 orange, peeled and cut into segments
2 tablespoons cilantro, chopped
Directions:
In a bowl, mix calamari with black pepper, lime slices, lemon slices, orange slices, garlic, oil, cilantro and lemon juice and toss.
Heat up a pan over medium-high heat, add calamari mix, cook for 5 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 190, fat 2, fiber 1, carbs 11, protein 14
Mussels Curry
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 and ½ pounds mussels, scrubbed
14 ounces canned coconut milk
3 tablespoons red curry paste
1 tablespoon olive oil
Black pepper to the taste
½ cup low-sodium chicken stock
Juice of 1 lime
Zest of 1 lime, grated
¼ cup cilantro, chopped
3 tablespoons basil, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add curry paste, stir and cook for 2 minutes.
Add stock, black pepper, coconut milk, lime juice, lime zest and mussels, toss, cover the pan and cook for 10 minutes.
Divide this into bowls, sprinkle cilantro and basil on top and serve.
Enjoy!
Nutrition: calories 260, fat 12, fiber 2, carbs 10, protein 12
Salmon Casserole
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
8 sweet potatoes, sliced
4 cups salmon, cooked and flaked
1 red onion, chopped
2 carrots, chopped
Black pepper to the taste
1 celery stalk, chopped
2 cups coconut milk
3 tablespoons olive oil
2 tablespoons chives, chopped
2 garlic cloves, minced
Directions:
Heat up a pan with the oil over medium heat, add garlic, stir and cook for 1 minute.
Add coconut milk, black pepper, carrots, celery, chives, onion and salmon, stir and take off heat.
Arrange a layer of potatoes in a baking dish, add the salmon mix, top with the rest of the potatoes, introduce in the oven and bake at 375 degrees F for 1 hour.
Slice, divide between plates and serve.
Enjoy!
Nutrition: calories 220, fat 9, fiber 6, carbs 8, protein 12
Scallops And Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
12 sea scallops
3 garlic cloves, minced
Black pepper to the taste
2 cups cauliflower florets, chopped
2 tablespoons olive oil
2 cups sweet potatoes, chopped
1 tablespoon thyme, chopped
¼ cup pine nuts, toasted
1 cup low-sodium veggie stock
2 tablespoons chives, finely chopped
Directions:
Heat up a pan with the oil over medium-high heat, add thyme and garlic, stir and cook for 2 minutes.
Add scallops, cook them for 2 minutes, season them black pepper, add cauliflower, sweet potatoes and the stock, toss and cook for 5 minutes more.
Divide the scallops mix between plates, sprinkle chives and pine nuts on top and serve.
Enjoy!
Nutrition: calories 200, fat 10, fiber 4, carbs 9, protein 10
Spiced Salmon
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 salmon fillets
2 tablespoons olive oil
1 teaspoon cumin, ground
1 teaspoon sweet paprika
1 teaspoon onion powder
1 teaspoon chili powder
½ teaspoon garlic powder
A pinch of salt and black pepper
Directions:
In a bowl, combine the cumin with paprika, onion powder, chili pow
der, garlic powder, salt and black pepper, toss and rub the salmon with this mix.
Heat up a pan with the oil over medium-high heat, add the salmon, cook for 5 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 220, fat 10, carbs 8, fiber 12, protein 10
Smoked Salmon And Tomatoes Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
4 cups cherry tomatoes, halved
1 red onion, sliced
8 ounces smoked salmon, thinly sliced
4 tablespoons olive oil
½ teaspoon garlic, minced
2 tablespoons lemon juice
1 tablespoon oregano, chopped
Black pepper to the taste
1 teaspoon balsamic vinegar
Directions:
In a salad bowl, combine the tomatoes with the onion, salmon, oil, garlic, lemon juice, oregano, black pepper and vinegar, toss and serve cold.
Enjoy!
Nutrition: calories 159, fat 8, fiber 3, carbs 7, protein 7
Coconut Cream Shrimp
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 pound shrimp, cooked, peeled and deveined
1 tablespoon coconut cream
¼ teaspoon jalapeno, chopped
½ teaspoon lime juice
1 tablespoon parsley, chopped
A pinch of black pepper
Directions:
In a bowl, mix the shrimp with the cream, jalapeno, lime juice, parsley and black pepper, toss, divide into small bowls and serve.
Enjoy!
Nutrition: calories 183, fat 5, fiber 3, carbs 12, protein 8
Salmon And Mushroom Mix
Preparation time: 30 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
8 ounces salmon fillets, boneless
2 tablespoons olive oil
Black pepper to the taste
2 ounces white mushrooms, sliced
½ shallot, chopped
2 tablespoons balsamic vinegar
2 teaspoons mustard
3 tablespoons parsley, chopped
Directions:
Brush salmon fillets with 1 tablespoon olive oil, season with black pepper, place on preheated grill over medium heat, cook for 4 minutes on each side and divide between plates.
Heat up a pan with the rest of the oil over medium-high heat, add mushrooms, shallot and some black pepper, stir and cook for 5 minutes.
Add the mustard, the vinegar and the parsley, stir, cook for 2-3 minutes more, add over the salmon and serve.
Enjoy!
Nutrition: calories 220, fat 4, fiber 8, carbs 6, protein 12
Cod Sweet Potato Chowder
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 cups sweet potatoes, cubed
4 cod fillets, skinless and boneless
1 cup celery, chopped
1 cup onion, chopped
Black pepper to the taste
2 tablespoons garlic, minced
2 tablespoons olive oil
2 tablespoons tomato paste, no-salt-added
3 cups veggie stock
1 and ½ cups tomatoes, chopped
1 and ½ teaspoons thyme
Directions:
Heat up a pot with the oil over medium heat, add tomato paste, celery, onion and garlic, stir and cook for 5 minutes.
Add tomatoes, tomato paste, potatoes and pepper, stir, bring to a boil, reduce heat and cook for 10 minutes.
Add thyme and cod, stir, cook for 5 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 250, fat 6, fiber 5, carbs 7, protein 12
Simple Cinnamon Salmon
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 salmon fillets, boneless and skin-on
Black pepper to the taste
1 tablespoon cinnamon powder
1 tablespoon olive oil
Directions:
Heat up a pan with the oil over medium heat, add pepper and cinnamon and stir well.
Add salmon, skin side up, cook for 5 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 220, fat 8, fiber 4, carbs 11, protein 8
Scallops And Strawberry Mix
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 2
Ingredients:
4 ounces scallops
½ cup Pico de gallo
½ cup strawberries, chopped
1 tablespoon lime juice
Black pepper to the taste
Directions:
Heat up a pan over medium heat, add scallops, cook for 3 minutes on each side and take off heat,
In a bowl, mix strawberries with lime juice, Pico de gallo, scallops and pepper, toss and serve cold.
Enjoy!
Nutrition: calories 169, fat 2, fiber 2, carbs 8, protein 13
Baked Haddock
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 pound haddock, boneless
3 teaspoons water
2 tablespoons lemon juice
A pinch of salt and black pepper
2 tablespoons avocado mayonnaise
1 teaspoon dill, chopped
Cooking spray
Directions:
Spray a baking dish with some cooking oil, add fish, water, lemon juice, salt, black pepper, mayo and dill, toss, introduce in the oven and bake at 350 degrees F for 30 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 264, fat 4, fiber 5, carbs 7, protein 12
Basil Tilapia
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tilapia fillets, boneless
Black pepper to the taste
½ cup low-fat parmesan, grated
4 tablespoons avocado mayonnaise
2 teaspoons basil, dried
2 tablespoons lemon juice
¼ cup olive oil
Directions:
Grease a baking dish with the oil, add tilapia fillets, black pepper, spread mayo, basil, drizzle lemon juice and top with the parmesan, introduce in preheated broiler and cook over medium-high heat for 5 minutes on each side.
Divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 215, fat 10, fiber 5, carbs 7, protein 11
Salmon Meatballs
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
Cooking spray
2 garlic cloves, minced
1 yellow onion, chopped
1 pound wild salmon, boneless and minced
¼ cup chives, chopped
1 egg
2 tablespoons Dijon mustard
1 tablespoon coconut flour
A pinch of salt and black pepper
Directions:
In a bowl, mix onion with garlic, salmon, chives, coconut flour, salt, pepper, mustard and egg, stir well, shape medium meatballs, arrange them on a baking sheet, grease them with cooking spray, introduce in the oven at 350 degrees F and bake for 25 minutes.
Divide the meatballs between plates and serve with a side salad.
Enjoy!
Nutrition: calories 211, fat 4, fiber 1, carbs 6, protein 13
Tuna Cakes
Preparation time: 1
0 minutes
Cooking time: 10 minutes
Servings: 12
Ingredients:
15 ounces canned tuna, drain well and flaked
3 eggs
½ teaspoon dill, dried
1 teaspoon parsley, dried
½ cup red onion, chopped
1 teaspoon garlic powder
A pinch of salt and black pepper
Olive oil for frying
Directions:
In a bowl, mix tuna with salt, pepper, dill, parsley, onion, garlic powder and eggs, stir and shape medium cakes out of this mix.
Heat up a pan with oil over medium-high heat, add tuna cakes, cook for 5 minutes on each side, divide between plates and serve with a side salad.
[2018] Dash Diet Cookbook Page 25