
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:
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Preaheat oven to 400F/200C.
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Mix to combine miso, soy, mirin, sesame oil, seds and water.
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Toss salmon in the miso mixture and place each fillet on a sheet of non-stick baking paper.
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Spoon over the remaining sauce and fold over the edges of the paper to enclose the salmon.
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Carefully transfer parccels to a baking tray and bake 10 mins.
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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:
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Preaheat oven to 400F/200C.
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Mix to combine curry sauce and coconut milk. Set aside.
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Divide lime between 4 sheets of non-stick baking paper and top with the salmon.
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Toss salmon in the miso mixture and place each fillet on a sheet of non-stick baking paper.
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Spoon over curry mix and fold over the edges of the paper to enclose the salmon.
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Carefully transfer parccels to a baking tray and bake 10 mins.
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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:
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Preaheat oven to 400F/200C.
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Mix to combine paprika, chilli , oil, lemon juice, salt and pepper and set aside.
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Divide lemon between 4 sheets of non-stick baking paper and top with salmon.
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Spoon over chilli mix and fold over the edges of the paper to enclose the salmon.
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Carefully transfer parccels to a baking tray and bake 10 mins.
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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:
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Place drained salmon in a large bowl.
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Add eggs, almond meal, lemon juice, salt, garlic powder, and pepper. Stir well to combine.
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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.
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Form into 5 tightly-packed patties. Place on a plate lined with foil or parchment paper and refrigerate for at least 30 minutes.
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Once refrigerated, heat a large skillet sprayed with oil over medium heat. Once hot, add burgers.
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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:
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Heat a medium nonstick skillet over medium-high heat.
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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.
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Add half of the garlic and continue cooking 1 more minute, or until the shrimp is cooked through and opaque.
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Set aside on a dish.
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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.
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Add the shrimp and tomatoes to the pan and squeeze the lemon over the dish.
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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
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In a large skillet over medium heat, heat coconut oil.
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To the oil, add the onion, garlic and zucchini and cook for 2 minutes, then add the cauliflower and stir.
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Cook for 5 minutes, until vegetables are tender.
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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
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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.)
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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.
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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.
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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.
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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:
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Gently pat shrimp dry with a paper towel and place them in a medium bowl.
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Add the onion powder, garlic powder, smoked paprika, ½ teaspoon salt, pepper and cayenne.
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Toss and carefully skewer shrimp onto pre-soaked wood or metal skewers. Set aside.
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Lightly spray the bell pepper, zucchini and with olive oil spray and use your hands to evenly coat.
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Season with 1/4 tsp salt and pepper. Over medium-high heat, grill the corn cobs, bell pepper halves and zucchini for 4 minutes.
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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.
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Remove everything from the grill at the same time.
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Dice the peppers and zucchini. Place in a medium bowl with avocado and lime juice.
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Add ¼ teaspoon salt and pepper, to taste.
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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
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Preheat the oven to 350F/180C.
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Put the salmon fillet on a lightly oiled baking tray.
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Drizzle over the lime juice and a little olive oil.
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Sprinkle with the chilli flakes and paprika and season with salt and pepper.
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Bake for about 10 minutes, or until cooked through.
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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
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In a small bowl, mix together cumin, thyme, paprika, and lemon pepper.
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Rub spice mixture on both sides of fillets.
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In a large skillet, set over medium heat, heat olive oil.
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Add fish fillets and cook until browned on both sides and fish is opaque in the center about 4 minutes per side.
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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
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Heat oven to 375F/180C.
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Grease bottom of rectangular pan, 11x7x1 1/2".
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Cut fish fillets into 6 serving pieces if needed.
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Place pieces, skin sides down, in the pan, folding thin ends under if necessary for even thickness.
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Mix remaining ingredients; drizzle over fish.
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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
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Place salmon on a plate.
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Freeze until well chilled, about 20 minutes.
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Thinly slice salmon lengthwise into 1/8"-wide sheets.
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Cut each sheet into 1/8"-long strips.
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Cut strips crosswise into 1/8" cubes.
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Place salmon in a medium bowl. Add cucumber and the next 9 ingredients and toss to combine.
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Season tartare to taste with salt and pepper.
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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
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Steam cauliflower rice and season with salt and pepper to taste (can use a pre-made bag eg Trader Joe's).
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Place rice layer in bottom of small bowl with soy sauce and seasoning
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Add salmon, cucumber, avocado, seaweed around bowl.
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For sauce, mix mayo and sriracha, adjusting to preferred heat.
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Drizzle sauce over bowl.
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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
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Combine the salmon, minced onion, almond flour, eggs, salt and pepper together in a mixing bowl.
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Mix in the avocado and form into 6 patties.
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Melt the butter in a large skillet, once hot brown the patties about 4-5 minutes per side.
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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
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Heat the oven to 395F/200°C.
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In a small bowl, mix together the ginger, soy sauce, rice wine vinegar and sesame oil to make a sauce.
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Using a spiralizer fitted with a 3mm spaghetti blade, spiralize the zucchini.
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Put 2 x 23cm squares of baking paper on a large baking sheet.
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Divide the spiralized zucchini and the sliced spring onion between the 2 squares, then place a salmon fillet on top of each.
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Spoon over the sauce, then sprinkle with the sesame seeds.
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Fold over the paper to seal the parcels.
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Bake for 12–15 min until the salmon is cooked through. Transfer the parcels to plates and serve.
Serves 2 - each serve 2P0.5F2F

Cantonese Steamed Fish
2 scallions
2 tablespoons ginger
1 small bunch cilantro
1 ½ tablespoons light soy sauce (or seasoned soy sauce)
1/8 teaspoon salt
2 tablespoons hot water
10 ounce fillet of delicate white fish (such as sea bass, grey sole, flounder, fluke, tilapia, or haddock)
1 teaspoon vegetable oil
DIRECTIONS
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Cut the scallions into 2-inch lengths, and cut the pieces in half lengthwise. Julienne them thinly. Thinly slice about 15g of ginger, and julienne them. Give the cilantro a rough chop. Set the aromatics aside.
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Combine the light soy sauce, salt, sugar and hot water in a small bowl and mix until the sugar and salt are dissolved. Set aside.
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Prepare your steaming set-up, and fill with 1-2 inches of water. Bring to a boil.
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Rinse your fish fillet, and carefully lay it on an oblong heat-proof plate that will fit into your wok or steaming setup. Carefully place it in the steamer, and adjust the heat to medium. The water should be at a slow boil that generates a good amount of steam, but not so high that the water evaporates too quickly.
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Cover and steam for 7-10 minutes depending upon the size and thickness of your fish fillet. If you have extremely small, thin fillets (half an inch), cook for 4-5 minutes. Check for doneness using a butter knife. If it falls easily through the thickest part of the fillet to the bottom of the plate, the fish is done.
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Turn off the heat, and carefully drain any liquid on the plate. Spread about ⅓ of the scallions, ginger, and cilantro on the steamed fish (alternatively, you can wait to do this AFTER adding the sauce).
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To make the sauce, heat a wok or small saucepan to medium high heat, and add 2 tablespoons vegetable oil. Add the remaining ⅔ of the ginger, and fry for 1 minute. Add the white parts of the scallions and cook for 30 seconds.Then add rest of the scallions and cilantro. The mixture should be sizzling.
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Add the soy sauce mixture. Bring the mixture to a bubble, and cook until the scallions and cilantro are just wilted, about 30 seconds.
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Pour this mixture over the fish. If you prefer to add the raw aromatics after adding the sauce, you can do so now, and heat an additional 1 tablespoon of vegetable oil to pour over the raw aromatics. Serve immediately!
Serves 3 - each serve 2P