Shrimp and Sausage “Bake”
Herb Butter Scallops
Pan-Seared Halibut with Citrus Butter Sauce
Simple Fish Curry
Roasted Salmon with Avocado Salsa
Sole Asiago
Baked Coconut Haddock
Cheesy Garlic Salmon
Lemon Butter Chicken
Chicken Bacon Burgers
Paprika Chicken
Stuffed Chicken Breasts
Coconut Chicken
Turkey Meatloaf
Turkey Rissoles
Serves 4 / Prep time: 15 minutes / Cook time: 20 minutes
Chorizo, a fully cooked cured sausage common in Spanish, Portuguese, and Latin American cooking, can be either spicy or slightly sweet and has a distinctive red color from the copious amounts of paprika added during its creation. Chorizo is very high in protein, about 15 grams per 3-ounce portion, and is an excellent source of zinc, selenium, and vitamin B12.
2 tablespoons olive oil
6 ounces chorizo sausage, diced
½ pound (16 to 20 count) shrimp, peeled and deveined
1 red bell pepper, chopped
½ small sweet onion, chopped
2 teaspoons minced garlic
¼ cup Herbed Chicken Stock
Pinch red pepper flakes
1. Place a large skillet over medium-high heat and add the olive oil.
2. Sauté the sausage until it is warmed through, about 6 minutes.
3. Add the shrimp and sauté until it is opaque and just cooked through,
about 4 minutes.
4. Remove the sausage and shrimp to a bowl and set aside.
5. Add the red pepper, onion, and garlic to the skillet and sauté until tender about 4 minutes.
6. Add the chicken stock to the skillet along with the cooked sausage
and shrimp.
7. Bring the liquid to a simmer and simmer for 3 minutes.
8. Stir in the red pepper flakes and serve.
A CLOSER LOOK
Shrimp is often not sustainably caught, and most farmed shrimp
are not considered to be very good for you. When purchasing shrimp, look for US wild-caught shrimp from the Pacific or southern areas or West Coast farmed shrimp from fully recirculating farms.
PER SERVING
Calories: 323; Fat: 24g; Protein: 20g; Carbs: 8g; Fiber: 2g;
Net Carbs: 6g; Fat 69%/ Protein 25%/ Carbs 6%
Serves 4 / Prep time: 10 minutes / Cook time: 10 minutes
Scallops are usually placed squarely in the category of foods best enjoyed in a restaurant because this sweet seafood is thought to be difficult to cook. Scallops are actually quite easy to prepare if you watch them carefully and don’t leave them on the heat too long. Scallops are very high in protein, selenium, and vitamin B12. These nutrients are crucial for cardiovascular health and can help lower your risk of
arthritis and colon cancer.
1 pound sea scallops, cleaned
Freshly ground black pepper
8 tablespoons butter, divided
2 teaspoons minced garlic
Juice of 1 lemon
2 teaspoons chopped fresh basil
1 teaspoon chopped fresh thyme
1. Pat the scallops dry with paper towels and season them lightly with pepper.
2. Place a large skillet over medium heat and add 2 tablespoons of butter.
3. Arrange the scallops in the skillet, evenly spaced but not too close together, and sear each side until they are golden brown, about 2½ minutes per side.
4. Remove the scallops to a plate and set aside.
5. Add the remaining 6 tablespoons of butter to the skillet and sauté the garlic until translucent, about 3 minutes.
6. Stir in the lemon juice, basil, and thyme and return the scallops to the skillet, turning to coat them in the sauce.
7. Serve immediately.
PER SERVING
Calories: 306; Fat: 24g; Protein: 19g; Carbs: 4g; Fiber: 0g;
Net Carbs: 4g; Fat 70%/ Protein 25%/ Carbs 5%
Serves 4 / Prep time: 10 minutes / Cook time: 15 minutes
Citrus fruits are absolutely delicious and are bursting with nutrients. Both lemons and oranges are excellent sources of vitamin C, which boosts the immune system and can help detoxify your body. The acid from citrus is a wonderful addition to most fish and seafood recipes.
4 (5-ounce) halibut fillets, each about 1 inch thick
Freshly ground black pepper
¼ cup butter
2 teaspoons minced garlic
1 shallot, minced
3 tablespoons dry white wine
1 tablespoon freshly squeezed lemon juice
1 tablespoon freshly squeezed orange juice
2 teaspoons chopped fresh parsley
2 tablespoons olive oil
Sea salt
1. Pat the fish dry with paper towels and then lightly season the fillets with salt and pepper. Set aside on a paper towel–lined plate.
2. Place a small saucepan over medium heat and melt the butter.
3. Sauté the garlic and shallot until tender, about 3 minutes.
4. Whisk in the white wine, lemon juice, and orange juice and bring the
sauce to a simmer, cooking until it thickens slightly, about 2 minutes.
5. Remove the sauce from the heat and stir in the parsley; set aside.
6. Place a large skillet over medium-high heat and add the olive oil.
7. Panfry the fish until lightly browned and just cooked through, turning
them over once, about 10 minutes in total.
8. Serve the fish immediately with a spoonful of sauce for each.
SUBSTITUTION TIP
Any firm white-fleshed fish will be delicious with this creamy
sauce. Try haddock, tilapia, or sea bass.
PER SERVING
Calories: 319; Fat: 26g; Protein: 22g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/ Protein 29%/ Carbs 1%
Serves 4 / Prep time: 10 minutes / Cook time: 25 minutes
Curry is a sauce-based recipe originating in India and adapted by many cultures. The ubiquitous spice mixture often contains a multitude of ingredients, such as cumin, coriander, turmeric, ginger, cloves, paprika, and cinnamon. It’s adapted so well to many cuisines because no matter the ingredients used — vegetables, meats, fish, eggs, butter, coconut—the spices bring the dish together beautifully.
2 tablespoons coconut oil
1&½ tablespoons grated fresh ginger
2 teaspoons minced garlic
1 tablespoon curry powder
½ teaspoon ground cumin
2 cups coconut milk
16 ounces firm white fish, cut into 1-inch chunks
1 cup shredded kale
2 tablespoons chopped cilantro
1. Place a large saucepan over medium heat and melt the coconut oil.
2. Sauté the ginger and garlic until lightly browned, about 2 minutes.
3. Stir in the curry powder and cumin and sauté until very fragrant,
about 2 minutes.
4. Stir in the coconut milk and bring the liquid to a boil.
5. Reduce the heat to low and simmer for about 5 minutes to infuse the milk with the spices.
6. Add the fish and cook until the fish is cooked through, about 10 minutes.
7. Stir in the kale and cilantro and simmer until wilted, about 2 minutes.
8. Serve.
PER SERVING
Calories: 416; Fat: 31g; Protein: 26g; Carbs: 5g; Fiber: 1g;
Net Carbs: 4g; Fat 70%/ Protein 24%/ Carbs 6%
Serves 4 / Prep time: 15 minutes / Cook time: 12 minutes
A simple fresh salsa is often the best topping for a juicy piece of fish, and creamy avocados are a perfect choice for the base. Take the salsa ingredients out of the refrigerator an hour or so before serving the fish so they come to room temperature. The taste of the avocado will be much stronger than when this fruit is completely chilled. You can also grill the salmon for this recipe — this fish holds up well under higher heat and does not dry out.
FOR THE SALSA
1 avocado, peeled, pitted and diced
1 scallion, white and green parts, chopped
½ cup halved cherry tomatoes
Juice of 1 lemon
Zest of 1 lemon
FOR THE FISH
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon onion powder
¼ teaspoon sea salt
Pinch freshly ground black pepper
Pinch cayenne pepper
4 (4-ounce) boneless, skinless salmon fillets
2 tablespoons olive oil
TO MAKE THE SALSA
1. In a small bowl, stir together the avocado, scallion, tomatoes, lemon juice and lemon zest until mixed.
2. Set aside.
TO MAKE THE FISH
1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil and
set aside.
2. In a small bowl, stir together the cumin, coriander, onion powder, salt,
black pepper, and cayenne until well mixed.
3. Rub the salmon fillets with the spice mix and place them on the
baking sheet.
4. Drizzle the fillets with the olive oil and roast the fish until it is just cooked through, about 15 minutes.
5. Serve the salmon topped with the avocado salsa.
PER SERVING
Calories: 320; Fat: 26g; Protein: 22g; Carbs: 4g; Fiber: 3g;
Net Carbs: 1g; Fat 69%/ Protein 26%/ Carbs 5%
Serves 4 / Prep time: 10 minutes / Cook time: 8 minutes
Sole is a flat fish, which means both of its eyes are on one side of its head. It looks rather strange, but when filleted, it is delicious. Sole is not a threatened species but it is overfished in some areas, so it is not as plentiful as it was in the past. This tender, delicate fish freezes very well; if you cannot find fresh fillets, frozen fillets will work, too.
4 (4-ounce) sole fillets
¾ cup ground almonds
¼ cup Asiago cheese
2 eggs, beaten
2 & ½ tablespoons melted coconut oil
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. Pat the fish dry with paper towels.
3. Stir together the ground almonds and cheese in a small bowl.
4. Place the bowl with the beaten eggs in it next to the almond mixture.
5. Dredge a sole fillet in the beaten egg and then press the fish into the almond mixture so it is completely coated. Place on the baking sheet and repeat until all the fillets are breaded.
6. Brush both sides of each piece of fish with the coconut oil.
7. Bake the sole until it is cooked through, about 8 minutes in total.
8. Serve immediately.
PER SERVING
Calories: 406; Fat: 31g; Protein: 29g; Carbs: 6g; Fiber: 3g;
Net Carbs: 3g; Fat 65%/ Protein 30%/ Carbs 5%
Serves 4 / Prep time: 10 minutes / Cook time: 12 minutes
A lovely golden nut crust not only adds fabulous flavor to fish, it also helps prevent overcooking of the fillets so they stay moist. This protective coating can be any type of nut from delicate almonds to more robust pistachios. Just substitute the other
nuts in the same amount as the hazelnuts in the recipe.
4 (5-ounce) boneless haddock fillets
Freshly ground black pepper
1 cup shredded unsweetened coconut
¼ cup ground hazelnuts
2 tablespoons coconut oil, melted
Sea salt
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.
2. Pat the fillets very dry with paper towels and lightly season them with salt and pepper.
3. Stir together the shredded coconut and hazelnuts in a small bowl.
4. Dredge the fish fillets in the coconut mixture so that both sides of each piece are thickly coated.
5. Place the fish on the baking sheet and lightly brush both sides of each piece with the coconut oil.
6. Bake the haddock until the topping is golden and the fish flakes easily with a fork, about 12 minutes total.
7. Serve.
PREP TIP
The breading of the fish can be done ahead, up to 1 day, if you just want to pop the fish in the oven when you get home. Place the breaded fish on the baking sheet and cover it with plastic wrap in the refrigerator until you wish to bake it.
PER SERVING
Calories: 299; Fat: 24g; Protein: 20g; Carbs: 4g; Fiber: 3g;
Net Carbs: 1g; Fat 66%/ Protein 28%/ Carbs 6%
Serves 4 / Prep time: 15 minutes / Cook time: 12 minutes
Salmon has such a satisfying firm texture and strong flavor that it can handle the garlic and cheese in this dish. Salmon is one of the healthiest fish choices, with loads of nutrients such as vitamin D and omega-3 fatty acids. Wild salmon caught in the Pacific off the US and Canadian coasts have a very high level of these diseasebusting anti-inflammatory nutrients and antioxidants.
½ cup Asiago cheese
2 tablespoons freshly squeezed lemon juice
2 tablespoons butter, at room temperature
2 teaspoons minced garlic
1 teaspoon chopped fresh basil
1 teaspoon chopped fresh oregano
4 (5-ounce) salmon fillets
1 tablespoon olive oil
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. In a small bowl, stir together the Asiago cheese, lemon juice, butter, garlic, basil, and oregano.
3. Pat the salmon dry with paper towels and place the fillets on the baking sheet skin-side down. Divide the topping evenly between the fillets and spread it across the fish using a knife or the back of a spoon.
4. Drizzle the fish with the olive oil and bake until the topping is golden and the fish is just cooked through, about 12 minutes.
5. Serve.
PER SERVING
Calories: 357; Fat: 28g; Protein: 24g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/ Protein 28%/ Carbs 2%
Serves 4 / Prep time: 10 minutes / Cook time: 40 minutes
Chicken is a staple food in many households because it combines so well with many other ingredients and its mild flavor is a favorite even among picky eaters. If your budget allows, look for organic grass-fed chicken at your local grocery store because it tastes better than the meat from factory-farmed birds. Organic grass-fed chicken also contains more vitamin A and omega-3 fatty acids.
4 bone-in, skin-on chicken thighs
Freshly ground black pepper
2 tablespoons butter, divided
2 teaspoons minced garlic
½ cup Herbed Chicken Stock
(page 141)
½ cup heavy (whipping) cream
Juice of ½ lemon
Sea salt
1. Preheat the oven to 400°F.
2. Lightly season the chicken thighs with salt and pepper.
3. Place a large ovenproof skillet over medium-high heat and add 1 tablespoon of butter.
4. Brown the chicken thighs until golden on both sides, about 6 minutes in total. Remove the thighs to a plate and set aside.
5. Add the remaining 1 tablespoon of butter and sauté the garlic until translucent, about 2 minutes.
6. Whisk in the chicken stock, heavy cream, and lemon juice.
7. Bring the sauce to a boil and then return the chicken to the skillet.
8. Place the skillet in the oven, covered, and braise until the chicken is cooked through, about 30 minutes.
A CLOSER LOOK
Chicken thighs often get overlooked when next to the more
popular breasts, but they have more flavor and are juicier. Thighs are also less expensive than chicken breasts and are a smart choice at least once per week for people on a budget.
PER SERVING
Calories: 294; Fat: 26g; Protein: 12g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 78%/ Protein 17%/ Carbs 5%