Fish | Vicki Witt Nutrition

Fish Recipes

Miso Sesame Salmon

3/4 cup white miso paste

2 tsp soy sauce

1 Tbsp mirin (Japanese rice wine)

1 tsp sesame oil

2 tsp sesame seeds

1 Tbsp boiling water

4 x 2-3oz (90-135g) salmon fillets, skin off

Black pepper, to serve

DIRECTIONS:

Preaheat oven to 400F/200C.
Mix to combine miso, soy, mirin, sesame oil, seds and water.
Toss salmon in the miso mixture and place each fillet on a sheet of non-stick baking paper.
Spoon over the remaining sauce and fold over the edges of the paper to enclose the salmon.
Carefully transfer parccels to a baking tray and bake 10 mins.
Top with black pepper.

Serves 4 - each serve 2-3P 1F

Red Coconut Curry Salmon

1/4 cup store-bought Thai red curry paste

1/2 cup coconut milk

2 limes, thinly sliced

4 x 2-3oz (90-135g) salmon fillets, skin off

Green onion/scallions, thinkly sliced, to serve

DIRECTIONS:

Preaheat oven to 400F/200C.
Mix to combine curry sauce and coconut milk. Set aside.
Divide lime between 4 sheets of non-stick baking paper and top with the salmon.
Toss salmon in the miso mixture and place each fillet on a sheet of non-stick baking paper.
Spoon over curry mix and fold over the edges of the paper to enclose the salmon.
Carefully transfer parccels to a baking tray and bake 10 mins.
Top with cilantro/coriander, green onion and shallots to serve.

Serves 4 - each serve 2-3P 3F

Smoked Paprika & Green olive Salmon

1 tsp smoked paprika

1/4 tsp dried chilli flakes

1 tsp extra virgin olive oil

1 tsp lemon juice

sea salt and cracked black pepper

2 lemons, thinly sliced

4 x 2-3oz (90-135g) salmon fillets, skin off

1/4 cup Sicilian green olives, fine chopped

1 cup basil leaves

DIRECTIONS:

Preaheat oven to 400F/200C.
Mix to combine paprika, chilli , oil, lemon juice, salt and pepper and set aside.
Divide lemon between 4 sheets of non-stick baking paper and top with salmon.
Spoon over chilli mix and fold over the edges of the paper to enclose the salmon.
Carefully transfer parccels to a baking tray and bake 10 mins.
Top with olives and basil serve.

Serves 4 - each serve 2-3P 1F

Kale and Salmon Burger

1 x15oz/450g can wild salmon, drained

1/4 cup almond meal

2 eggs

2 tbsp lemon juice

½ tsp salt

½ tsp garlic powder

Pepper, to taste

1½ cups very finely chopped kale (stems removed)

¾ cup very finely chopped broccoli florets

½ cup chopped onion

½ cup finely chopped parsley (optional)

DIRECTIONS:

Place drained salmon in a large bowl.
Add eggs, almond meal, lemon juice, salt, garlic powder, and pepper. Stir well to combine.
Add in chopped veggies. Be sure they are chopped into tiny pieces because the burgers will fall apart if there are large chunks. Mix well.
Form into 5 tightly-packed patties. Place on a plate lined with foil or parchment paper and refrigerate for at least 30 minutes.
Once refrigerated, heat a large skillet sprayed with oil over medium heat. Once hot, add burgers.
Cook for 5-7 minutes per side, or until browned.

5 burgers - each serve 3P 1F OR

7 burgers - each serve 2P 0.5F

Zucchini Noodles (Zoodles) with Lemon-Garlic Spicy Shrimp

2/3-1 teasp olive oil

pinch crushed red pepper flakes

3-4.5 oz/100-150g peeled and deveined shrimp

2 cloves garlic, sliced thin and devided

1 medium zucchini, spiralized

pinch salt and fresh black pepper

1/4 lemon

1/4 cup halved grape tomatoes

DIRECTIONS:

Heat a medium nonstick skillet over medium-high heat.
Add 1 teaspoon of the oil and crush red pepper flakes, add the shrimp and season with pinch salt and pepper; cook 2 to 3 minutes.
Add half of the garlic and continue cooking 1 more minute, or until the shrimp is cooked through and opaque.
Set aside on a dish.
Add the remaining 1/2 teaspoon oil and garlic to the pan, cook 30 seconds then add the zucchini noodles and cook 1 1/2 minutes.
Add the shrimp and tomatoes to the pan and squeeze the lemon over the dish.
Remove from heat and serve.

serves 1 - each serve 2-3P 1C2-3F OR

Shrimp Cauli Fried Rice

2 teasp coconut oil

1/2 medium onion, sliced

1 clove garlic, minced

1 large zucchini, diced

1 large head cauliflower, cut into florets and pulsed in the food processor until it reaches rice consistency

2 cups peeled and cooked shrimp

2 Tablespcoconut aminos

Sea salt and freshly ground black pepper to taste

DIRECTIONS

In a large skillet over medium heat, heat coconut oil.
To the oil, add the onion, garlic and zucchini and cook for 2 minutes, then add the cauliflower and stir.
Cook for 5 minutes, until vegetables are tender.
To the vegetables, add the shrimp and coconut aminos and stir.

Serves 4-5 - each serve 3P0.5C3F for 4 serves or 2P0.3C2F for 5 serves.

Salmon with Soy Mustard Glaze

2 tablespoons dark brown sugar

1/4 cup soy sauce

1/4 cup mirin

2 tablespoons sherry vinegar

2 tablespoons whole grain mustard

2 tablespoons water

2 teaspoons cornstarch

1/4 teaspoon red pepper flakes

For SALMON

6 x 2-3 oz/90-135g fillets salmon, skinned

1/2 teaspoon kosher salt

Olive oil spray, for cooking

DIRECTIONS

Whisk together all of the ingredients for the glaze in a small saucepan. (Be sure to do this off the heat, as cornstarch won't dissolve in hot liquid.)
Bring to a boil over high heat, then reduce to low and simmer until thickened, about 1 minute. Cover to keep warm and set aside.
Spray olive oil spray in a large nonstick skillet over medium-high heat. Season the salmon fillets with kosher salt. Place the salmon, skin-side up, in the pan.
Cook until golden brown on the first side, about 4 minutes. Turn the fish over with a spatula, then reduce the heat to medium and cook until the fillets feel firm to the touch, 3-4 minutes more.
Transfer the salmon fillets to plates or a platter and spoon the glaze generously over top. Serve immediately.

Serves 6 - each serve 2-3P0.5C

Grilled Shrimp & Vegetable Bowel

32 (12 oz/340g) large peeled & deveined shrimp

1 teasp onion powder

1 teasp garlic powder

½ teasp smoked paprika

1 teasp Himalayan salt, divided

Freshly ground black pepper, to taste

Pinch cayenne pepper (or more, to taste)

Olive oil spray

1 zucchini, quartered lengthwise

1 medium red bell pepper, halved, seeds and membrane removed

OMIT CORN

1 small Hass avocado, diced

Juice from ½ a lime

DIRECTIONS:

Gently pat shrimp dry with a paper towel and place them in a medium bowl.
Add the onion powder, garlic powder, smoked paprika, ½ teaspoon salt, pepper and cayenne.
Toss and carefully skewer shrimp onto pre-soaked wood or metal skewers. Set aside.
Lightly spray the bell pepper, zucchini and with olive oil spray and use your hands to evenly coat.
Season with 1/4 tsp salt and pepper. Over medium-high heat, grill the corn cobs, bell pepper halves and zucchini for 4 minutes.
Using long metal tongs, carefully turn the peppers and zucchini then place the shrimp on the grill. Cook for an additional 4 minutes, flipping the shrimp after 2 minutes.
Remove everything from the grill at the same time.
Dice the peppers and zucchini. Place in a medium bowl with avocado and lime juice.
Add ¼ teaspoon salt and pepper, to taste.
Toss to evenly coat.

6 shrimp + 1.25 cups salad = 2P2C2F

Approximately 5 serves.

Sicilian Style Salmon

4 x 100g/3oz salmon fillet

2 lime, juice only

olive oil, for drizzling

1 teasp dried chilli flakes

2 teasp ground paprika

salt and freshly ground black pepper

FOR MUSHROOMS & BROCCOLI

1 Tablesp olive oil

2 cup button mushrooms, sliced

3 cups broccoli, chopped

2 garlic cloves, finely chopped

2 Tablesp chopped fresh parsley optional

g

DIRECTIONS

Preheat the oven to 350F/180C.
Put the salmon fillet on a lightly oiled baking tray.
Drizzle over the lime juice and a little olive oil.
Sprinkle with the chilli flakes and paprika and season with salt and pepper.
Bake for about 10 minutes, or until cooked through.
Meanwhile, heat a Tablesp of oil in a frying pan. Add the mushrooms and stir-fry for 5 minutes. Add the broccoli and stir-fry until cooked to your liking. Add the garlic and fry for 1 minute, then stir in the parsley. Serve immediately with the salmon.

Serves 4 - each serve 2P1C2F

Cumin Crusted Fish Fillet with Lemon

1/2 - 1 Tablesp ground cumin

1/4 teasp thyme

1 tsp paprika

1/2 tsp lemon pepper

1 lb/500g whitefish fillets - cod, walleye, halibut

1/2 Tablesp olive oil

2 Tablesp chopped parsley

lemon wedges

DIRECTIONS

In a small bowl, mix together cumin, thyme, paprika, and lemon pepper.
Rub spice mixture on both sides of fillets.
In a large skillet, set over medium heat, heat olive oil.
Add fish fillets and cook until browned on both sides and fish is opaque in the center about 4 minutes per side.
Sprinkle with parsley and serve immediately with lemon wedges.

Serves 6 - each serve 2.5P0.5F

Baked Fish Fillets

1lb/500g mild-flavored fish fillet, ~ 3/4" thick

2 Tablesp butter or margarine, melted

1 Tablesp lemon juice

1/4 teasp salt

1/4 teasp paprika

DIRECTIONS

Heat oven to 375F/180C.
Grease bottom of rectangular pan, 11x7x1 1/2".
Cut fish fillets into 6 serving pieces if needed.
Place pieces, skin sides down, in the pan, folding thin ends under if necessary for even thickness.
Mix remaining ingredients; drizzle over fish.
Bake uncovered 15 to 20 minutes or until fish flakes easily with fork.

Serves 6 - each serve 2.5P3F

Salmon Tartare

1x 12-oz salmon fillet, skinless

1/4 cup cucumber - finely diced, seeded

1 Tablesp fresh lime juice

1.5 teasp fresh chives, minced

1.5 teasp fresh cilantro, minced

1.5 teasp grapeseed or vegetable oil

1.5 teasp seeded jalapeño, minced

1.5 teasp shallot, minced

3/4 tsp. fresh ginger, minced, peeled

1/2 tsp. Asian sesame oil

1/4 tsp. (scant) lime zest

Kosher salt and freshly ground black pepper

DIRECTIONS

Place salmon on a plate.
Freeze until well chilled, about 20 minutes.
Thinly slice salmon lengthwise into 1/8"-wide sheets.
Cut each sheet into 1/8"-long strips.
Cut strips crosswise into 1/8" cubes.
Place salmon in a medium bowl. Add cucumber and the next 9 ingredients and toss to combine.
Season tartare to taste with salt and pepper.
Transfer tartare to a bowl and serve with Flackers, Beanitos or over salad.

Serves 4 - each serve 2P

Poke Salmon Bowl

3/4 cup cauliflower rice

1 x 3 oz/95g can smoked salmon

1/2 cup spiralized cucumber

1/4 avocado

2 sheets dried seaweed

1 teasp low sodium soy sauce

salt and pepper, to taste

1/2 teasp wasabi, optional

SAUCE

2 teasp mayo

1–2 teasp sriracha

DIRECTIONS

Steam cauliflower rice and season with salt and pepper to taste (can use a pre-made bag eg Trader Joe's).
Place rice layer in bottom of small bowl with soy sauce and seasoning
Add salmon, cucumber, avocado, seaweed around bowl.
For sauce, mix mayo and sriracha, adjusting to preferred heat.
Drizzle sauce over bowl.
Add sesame seeds and pepper for garnish, if desired.

Serves 1 - each serve 2P0.5F4F

Salmon Patties

4 oz/120g can canned salmon

1/2 onion, minced

1/2 cup coconut flour

2 eggs

1/2 avocado, diced small

1 teasp salt

1/2 teasp pepper

1 teasp butter

DIRECTIONS

Combine the salmon, minced onion, almond flour, eggs, salt and pepper together in a mixing bowl.
Mix in the avocado and form into 6 patties.
Melt the butter in a large skillet, once hot brown the patties about 4-5 minutes per side.
Drain on a paper towel and serve.

Serves 3 - each serve 2P0.5C2F

Sesame Ginger Salmon

2.5cm piece fresh ginger, cut into thin matchsticks

2 Tablsp light soy sauce

2 Tablsp Chinese rice wine vinegar

1 teasp toasted sesame oil

1 zucchini, trimmed and 1/2 widthways

4 spring onions, thinly sliced

2 x 100g/3.5oz skinless salmon fillets

3 teasp sesame seeds, toasted

DIRECTIONS

Heat the oven to 395F/200°C.
In a small bowl, mix together the ginger, soy sauce, rice wine vinegar and sesame oil to make a sauce.
Using a spiralizer fitted with a 3mm spaghetti blade, spiralize the zucchini.
Put 2 x 23cm squares of baking paper on a large baking sheet.
Divide the spiralized zucchini and the sliced spring onion between the 2 squares, then place a salmon fillet on top of each.
Spoon over the sauce, then sprinkle with the sesame seeds.
Fold over the paper to seal the parcels.
Bake for 12–15 min until the salmon is cooked through. Transfer the parcels to plates and serve.

Serves 2 - each serve 2P0.5F2F