Tag Archives: fish

Lemon Dill Salmon – Fast and Easy

lemon dill salmon garlic clean eating paleo protein fish wild pescatarian

LEMON DILL SALMON – FAST & EASY

Truth be told, i’m not a big fan of salmon. You will never find me ordering it at a restaurant but…I cannot resist THIS salmon recipe. When I eat this, I literally say ‘yum’ out loud and gobble it down fast. I especially like how fast this cooks up, under 25 minutes from preparation to plate. So thanks to this recipe, I am a salmon convert.

I also prefer wild caught salmon so that I’m eating the healthiest version salmon. I do not purchase farm raised fish of any kind because of the gmo pellets they are fed to artificially bulk up the fish. And since I primarily stick with organics, it just makes sense for me and my health preferences. But, that being said, this recipe will work with farm raised or wild caught.

lemon dill salmon garlic clean eating paleo protein fish wild pescatarian

Fast and Easy Lemon Dill Salmon
 
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Author:
: Seafood, Paleo, Protein
Serves: 4 servings
Ingredients
  • 4 salmon (fresh or thawed) fillets
  • 3 Tbl grass fed butter (I use kerrygold)
  • 1 tsp chopped fresh dill
  • 1 tsp minced garlic
  • ½ tsp salt (I personally use pink himalayan)
  • ½ tsp black or white pepper
  • zest from 1 lemon (then use the remaining lemon for slices)
Instructions
  1. Preheat oven to 400.
  2. Line a baking pan or dish with parchment paper.
  3. In a small bowl, combine butter, dill, garlic, salt/pepper and lemon zest.
  4. Microwave thoroughly until melted but be careful not to burn the butter. About 25 seconds.
  5. Using a pastry brush, brush melted mixture generously onto each fillet. Place a lemon slice on top of each fillet at the fattest part.
  6. Bake for 10 - 15 minutes on the middle or top rack. I checked mine at 10, using a fork to check for flakiness and decided it needed another 2½ minutes because I like my salmon on the firmer side. Whatever your preference, check it at 10 minutes and go from there.
  7. Serve.

 

Seared Ahi Tuna Salad with Citrus Ginger Dressing

Seared Ahi Tuna Salad with Citrus Ginger Dressing – Paleo, Gluten Free

seared ahi tuna salad citrus ginger dressing paleo gluten free proteinFull disclosure, when I was asked to make this for the family I cook for, I expected to just make it, serve it but definitely not fall in love with it. I’ve never been a seared ahi tuna type of girl. I’d have the occasional tuna sushi but had never tried a seared ahi tuna salad.

But while I was making this super easy yet gorgeous salad, I tried a piece because it actually looked really good. One bite and I was sold. I wasn’t a raw tuna fan but all that has changed after tasting this beautiful delicious salad.

This was so easy too and what a presentation. I bought the most beautiful ahi tuna steaks at Sprouts for under $7 a pound. I purchased 4 tuna steaks which was about 2 pounds but that will feed 4. One tuna steak per person is all you need for this gorgeous salad which is approximately $3.50 per person for a salad you would pay over $10 for at a restaurant.

seared ahi tuna salad citrus ginger dressing paleo gluten free proteinI lightly seasoned each steak on both sides with a little salt and pepper, heated up some toasted sesame oil and seared for 1 minute on each side. That’s it, 1 minute!

seared ahi tuna salad citrus ginger dressing paleo gluten free proteinI sliced up my beautiful tuna into approximately 2 inch pieces and placed them on top a bed of baby greens from Trader Joes.

seared ahi tuna salad citrus ginger dressing paleo gluten free proteinThe dressing was super easy to whip up too. I managed to make this masterpiece in under 30 minutes from start to finish, from unwrapping the packaging to laying it out all pretty on a plate. That’s it!

seared ahi tuna salad citrus ginger dressing paleo gluten free protein

Seared Ahi Tuna Salad with Citrus Ginger Dressing
 
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Author:
Recipe type: Paleo, Gluten Free, Protein
Serves: 2
Ingredients
  • SALAD:
  • 1 pound ahi tuna steak (1 pound will feed 2 people)
  • 1 Tablespoon sesame oil
  • 6 - 8 ounces of mixed baby greens
  • 1 cup shaved carrots - about 4 carrots (I used my vegetable peeler to shave them)
  • 3 green onions (use the green stems diced up small)
  • 1 orange
  • 1 mango
  • 1 avocado
  • 1 lemon (sliced to use as a garnish and to squeeze over salad for extra lemon flavor)
  • salt
  • pepper
  • CITRUS GINGER DRESSING:
  • 1 teaspoon sesame oil
  • 1 teaspoon raw honey
  • 1½ teaspoon minced fresh ginger
  • 1½ teaspoon minced garlic
  • 1 Tablespoon coconut aminos (can sub with soy sauce)
  • 1½ Tablespoon lemon juice
  • 4 Tablespoons fresh orange juice
Instructions
  1. DRESSING:
  2. Make your dressing first so all of the ingredients can get well acquainted while you are searing the tuna.
  3. In a medium bowl, combine all dressing ingredients and whisk until honey dissolves and everything is well blended. Set aside.
  4. SALAD:
  5. Start by getting your orange and mango together. Peel and section the orange. You can run a small knife under the clear outer casing of each orange segment and gently peel it off revealing the raw orange segment, set aside.
  6. Peel and slice small chunks of mango, set aside.
  7. Peel and using your vegetable peeler, shave a cup of carrots, set aside.
  8. Peel and slice avocado, set aside.
  9. Place lettuce on your favorite plates and sprinkle with orange segments, mango chunks and shredded carrots.
  10. Place avocado slices along the side of salad as a garnish along with a couple of lemon slices.
  11. TUNA:
  12. If your steaks are large, you can cut it in half. Each piece should be about the size of your hand from wrist to tip of fingers.
  13. Heat sesame oil in a large pan over medium/high heat.
  14. Generously sprinkle salt and pepper on each side of each tuna steak.
  15. Once oil is hot, place tuna steaks in pan and let sear for about a minute on each side. If you prefer your tuna cooked longer, then go right ahead and let your freak flag fly and cook it longer.
  16. Once seared to your preference, cut warm tuna into slices and lay atop of your lettuce.
  17. Give your dressing another whisk and drizzle over each salad.
  18. High five yourself!

 

Miso Marinated Cod with Baby Bok Choy and Shiitake Mushrooms

Miso Marinated Cod with Baby Bok Choy and Shiitake Mushrooms – Gluten Free


This dish was so amazing! It sounded good when I was asked to make it but I had no idea how much I would love it! I easily made this recipe gluten free which got me even more excited.

I love that the cod has an amazing flavor from the marinade and equally delicious is the bok choy and mushrooms. They were flavored with a little garlic and sesame oil. Individually, both pieces to this recipe are delicious on their own but when paired, it’s was like a party in my mouth 🙂

miso marinated cod bok choy mushroom paleo gluten free proteinI marinaded the cod overnight in a freezer bag, I think any less wouldn’t infuse all the flavor. So buy fresh cod and marinade overnight. The next day you will have a super delicious, healthy meal ready in 20 minutes. Yeah that’s right, 20 minutes!

miso marinated cod bok choy mushroom paleo gluten free proteinChopped up some baby bok choy stems and reserved the leaves.

miso marinated cod bok choy mushroom paleo gluten free proteinSliced up some shiitake mushrooms.

miso marinated cod bok choy mushroom paleo gluten free proteinI placed the cod on a greased sheet. I just sprayed it with some coconut oil.

miso marinated cod bok choy mushroom paleo gluten free proteinWhile the cod was baking I cooked up the bok choy and shiitake mushrooms.

miso marinated cod bok choy mushroom paleo gluten free proteinAfter baking the cod for about 10 minutes I turned the oven to broil and broiled the cod for 2 to 3 minutes to give the top a nice crispiness. Serve cod on a bed of bok choy and mushrooms and give yourself a pat on the back cause that shiz is damn good!

Miso Marinated Cod with Baby Bok Choy and Shiitake Mushrooms
 
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Author:
Recipe type: Gluten Free, Protein
Serves: 4
Ingredients
  • 1 - 1½ lbs fresh cod fillets
  • MARINADE:
  • ½ cup miso broth
  • ½ cup mirin
  • ⅓ cup brown sugar
  • VEGETABLES:
  • 1 Tablespoon oil (olive or coconut)
  • 1 lb baby boy choy (stems sliced in ¼ inch pieces, reserve leaves)
  • 8 ounces shiitake mushrooms (sliced, stems discarded)
  • ¼ cup miso broth
  • 1 teaspoon minced garlic
  • 1 teaspoon coconut aminos (can sub with soy sauce)
  • 1 teaspoon toasted sesame oil
Instructions
  1. MARINADE:
  2. Combine marinade ingredients and whisk until brown sugar is dissolved.
  3. Place cod fillets in a large freezer bag and pour ¾ths of the marinade over it. Reserving a ¼th of the marinade to top cod after cooked. Refrigerate the reserved marinade separately.
  4. Place in fridge overnight or longer (up to 2 days). At the very least, start the marinade first thing in the morning and cook for dinner.
  5. COD:
  6. Preheat oven to 400 degrees.
  7. Place cod on a greased baking sheet (I sprayed mine with coconut oil)
  8. Bake for 10 - 12 minutes. Check at 10 minutes to see if the fish is flakey and done. If not, put in for another 2 minutes.
  9. Take cod out and turn oven up to broil and broil for 2 - 3 minutes until the tops have turned a golden brown. Watch carefully so not to burn it
  10. VEGGIES:
  11. While your cod is baking, saute your veggies.
  12. Heat oil on medium high heat in large pan and add bok choy and mushrooms.
  13. Saute veggies for 4 - 5 minutes until they start to soften.
  14. Add garlic and continue sauteing for 1 minute, stirring frequently.
  15. Add bok choy leaves, miso broth, coconut aminos and simmer until leaves have wilted (2 to 3 minutes).
  16. Remove from heat and mix in sesame oil.
  17. Serve warm cod on a bed of your veggies and top with reserved marinade.

 

 

 

 

Honey Lime Tilapia Filets – Paleo, Gluten Free

Honey Lime Tilapia Filets – Paleo, Gluten Free

paleo breaded honey lime tilapia protein fish gluten free

I had some frozen tilapia filets in the freezer and really wanted fish tacos (in lettuce cups of course). This is probably the best tilapia dish I’ve ever made. I wish I had made more because It was so tender and delicious. The hubby is eating it right now and is very happy.

paleo breaded honey lime tilapia protein fish gluten freeThe breading was super easy to make and worked like a charm. I promise, super easy. The easiest paleo, gluten-free breading I’ve made so far. Of course it’s no “kentucky-fried-extra-crispy-fat-laden-grease-filled-heart-attack-waiting-to-happen” breading. It’s the perfect amount of breading. Plus it’s light, paleo and gluten free.

We ate ours in butter lettuce cups sprinkled with sweetened shredded coconut and squirted a lime over the whole thing. Happy mouth, so good.

paleo breaded honey lime tilapia protein fish gluten free

Paleo Breaded Honey Lime Tilapia Fillets
 
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Author:
Recipe type: Paleo, Protein, Gluten Free
Serves: 2
Ingredients
  • 2 tilapia filets (thawed if frozen)
  • 2 Tablespoon ghee or coconut oil
  • *optional: sweetened shredded coconut
  • MARINADE:
  • Juice and zest of 1 lime
  • 1 Tablespoon olive oil
  • 1½ Tablespoon raw honey
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon garlic powder
  • BREADING:
  • 1 cup almond flour/meal
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon dried parsley
  • ¼ teaspoon onion powder
  • ¼ teaspoon dried oregano
Instructions
  1. In a flat baking dish whisk all marinade ingredients together.
  2. Place tilapia filets in marinade and completely cover. Cover container and put in fridge for at least an hour to 24 hours. I marinated mine overnight.
  3. When ready to cook the tilapia, prepare breading. Combine all breading ingredients in a flat dish like a pie pan so you can dredge the filet through the mixture.
  4. Heat 2 tablespoons of ghee or coconut oil in a large skillet.
  5. Take marinated filet and dredge it through the breading mixture, covering filet completely. Place in skillet. Repeat with other filet.
  6. Cook tilapia on medium for 4 - 5 minutes then flip carefully and cook for another 4 - 5 minutes.
  7. The tilapia should be slightly browned and the fish should no longer be opaque.
  8. Serve with a slice of lime and sprinkle with optional sweetened coconut shreds.

 

Coconut Crusted Tilapia with Mango Salsa

Coconut Crusted Tilapia with Mango Salsa

 tilapia fish protein gluten-free coconut flour weight loss egg mango

This recipe is so light, full of flavor and protein. The coating is made with coconut flour and panko crumbs but you can easily make it gluten free with one minor change.  Replace the panko crumbs with shredded unsweetened coconut flakes.  You’ll want unsweetened because at 425 degrees, sweetened flakes may burn because of the sugar.  But don’t worry, either way, these are delicious.

I make fish tacos with some delicious peppadew pepper mango salsa on top of a sprinkle of sweetened shredded coconut.  You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes. It’s a very versatile recipe and it’s really friggin’ good!

tilapia fish protein gluten-free coconut flour weight loss egg mango

Coconut Crusted Tilapia with Mango Salsa
 
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Author:
Serves: 4
Ingredients
  • 4 thawed tilapia filets
  • 2 tbsp coconut flour
  • ½ cup panko crumbs (or ½ cup unsweetened shredded coconut for a gluten-free option)
  • 2 egg whites, whipped lightly
  • dash of salt
  • dash of pepper
  • **optional: dash of curry powder
Instructions
  1. Preheat oven to 425. Prepare a baking dish lined with foil. If you have a wire rack to set inside, that will help both sides of the filet brown evenly. If you don't have one, no worries but the foil will certainly make for easy clean up
  2. In a flat pan combine coconut flour, panko crumbs, salt and pepper (you'll want it flat so that you can lay the filets in the crumbs)
  3. Put the egg whites in a separate dish
  4. Lay thawed filet in egg white. Cover both sides of the filet with egg
  5. Then immediately lay it in the dry mixture, press down so the mixture sticks to the filet. Flip over the filet and do the same for the other side
  6. Transfer to baking dish and repeat with all filets
  7. Bake for 18 - 20 minutes
  8. Remove from oven and serve on a large lettuce leaf that has been sprinkled with sweet coconut flakes
  9. Top with Peppadew Pepper Mango Salsa.
  10. GLUTEN FREE OPTION: You can make this gluten free by replacing the panko crumbs with dried unsweetened coconut flakes that have been put through a food processor to make it finer. I say unsweetened because at 425, the sugar in the sweetened coconut may burn.
  11. PALEO OPTION: You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes.

 

 

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