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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
One serving>

Nutrition per serving:
Calories = 146; Fat = 1 g; Carbs = 16 g; Protein = 20 g

Ingredients
3 1/2 oz cod (or any other firm white fish) fillet, skin and bones removed
1 clove of garlic, crushed or finely chopped
1 cup water
1 bay leaf
2 sprigs thyme
1 Tbls coriander seeds
1 Tbls finely chopped parsley
1 pinch saffron threads>
2 Tbls white wine vinegar
juice and zest of half a lemon
1 Tbls fresh oregano (sub 1 tsp dried if unavailable)
1 handful of radishes (any variety), sliced
1 Tbls fresh mint, finely shredded
salt and pepper

Directions
Cook garlic in a non-stick pan for one minute over medium heat. Add water, bring to a simmer, and then add the bay leaf, thyme, coriander seeds and parsley. Continue to simmer for fifteen minutes, uncovered. Remove from heat and add the white wine vinegar. Allow to sit while you prepare the fish.

Preheat a non-stick skillet, grill pan, or George Foreman grill on medium heat. Brush lemon juice over both sides of the fish fillet, and gently rub the zest and oregano into the flesh. Cook for 1 to 2 minutes on each side, and then transfer to a shallow bowl. Spoon over the still-warm marinade and allow to sit for at least 1 hour in the refrigerator; the longer you leave the fish to steep, the more pronounced the flavors. To serve, allow fish to come to room temperature, and eat with radishes tossed with mint and lemon juice.

Makes:
One serving

Nutrition per serving:
Calories = 112; Fat = 2 g; Carbs = 4 g; Protein = 22 g

Ingredients
3 1/2 oz cooked shrimp, crab, or lobster meat
2 Tbls Cocktail Sauce (see Pantry recipes)

Directions
Prepare sauce according to directions in Pantry section. Serve in a small dish for dipping.

Makes:
One serving

Nutrition per serving:
Calories = 154; Fat = 2 g; Carbs = 6 g; Protein = 25 g

Ingredients
3 1/2 oz shrimp, peeled and deveined
* 1/4 cup soy sauce
1/4 cup rice wine vinegar
2 packets stevia
1/4 tsp ginger powder
1/4 tsp dried onion
1/4 tsp red chili flakes

Directions
Mix together the liquids and spices and add the shrimp to marinate about 1 hour. Remove the shrimp and heat the sauce in a skillet until it is reduced by half, then add the shrimp and simmer until they are cooked through. Remove the shrimp to a plate and finish reducing the sauce, then pour over the shrimp and serve with one vegetable.

Makes:
One serving

Nutrition per serving:
Calories = 145; Fat = 1 g; Carbs = 17 g; Protein = 22 g

Ingredients
3 1/2 oz pre-cooked crabmeat (steamed or boiled)
1/2 grapefruit, skin and pith removed, segmented
1/2 cup fennel, sliced, and fronds reserved
1 Tbls red wine vinegar
1/2 clove garlic, crushed or finely chopped
1/4 tsp mustard powder
salt and pepper

Directions
Combine crabmeat, grapefruit segments, and fennel slices in a bowl with the reserved fennel fronds. In a separate bowl, whisk the red wine vinegar, garlic, mustard powder, and a splash of water to create a dressing. Season with salt and pepper, toss with the salad ingredients, and serve.

Makes:
One serving

Nutrition per serving:
Calories = 174; Fat = 3 g; Carbs = 8 g; Protein = 23 g

Ingredients
3 1/2 oz snapper fillet (or any other firm white fish), skin and bones removed
1/4 tsp mustard powder
1 Tbls tarragon, finely chopped
2 Tbls parsley, finely chopped
3 Tbls basil, finely chopped
zest of half a lemon
1 cup baby spinach leaves
1/2 grapefruit, skin and pith removed, segmented

Directions
Preheat a non-stick skillet, grill pan, or George Foreman grill on low heat. Mix the mustard powder with a little water, and add herbs and lemon zest. Add the snapper fillet to bowl and cover with the herb mixture. Allow to rest for a few minutes while the pan continues to preheat.

In a separate bowl combine spinach with all but one of the grapefruit segments. Sprinkle with a little salt and pepper, and squash the remaining segment over the greens, so that the juice dresses the salad. Toss to combine, and pile onto a plate.

Cook snapper over a low heat for 2 to 3 minutes on each side, watching to make sure the herbs do not burn. Serve immediately with salad.

Makes:
One serving

Nutrition per serving:
Calories = 89; Fat = 1 g; Carbs = 4 g; Protein = 18 g

Ingredients
3 1/2 oz cod fillet
1 Tbls fresh chopped parsley
salt and pepper
1 Tbls lemon juice
⅛ tsp of Fish Seasoning Blend (see Pantry recipes)

Directions
Place dampened sheet of parchment paper on baking tray. Sprinkle parsley and salt and pepper on both sides of fish. Starting at the tail end; roll up the fish and place seam side down on the paper sheet. Sprinkle with lemon juice. Seal paper envelope over fish by overlapping sides and folding over the ends.

Makes:
One serving

Nutrition per serving:
Calories = 151; Fat = 2 g; Carbs = 10 g; Protein = 22 g

Ingredients
3 1/2 oz raw shrimp, peeled and deveined
1 Melba toast or grissini, crushed into coarse crumbs
1 clove garlic, crushed or finely chopped
2 tsp finely chopped parsley (sub 1 tsp dried if unavailable)
4 Tbls lemon juice
1 cup assorted salad greens
salt and pepper
2 wooden skewers

Directions
(To prevent the wooden skewers from burning on the grill, soak them in cold water for at least half an hour before proceeding with recipe.)

Combine Melba crumbs, garlic and parsley in a bowl with 3 Tbls lemon juice, a pinch of salt and a grinding of pepper. Whisk to combine, and add shrimp meat. Allow to rest for ten minutes. Preheat a non-stick skillet, grill pan, or George Foreman grill on medium-high heat. Divide shrimp in half and thread onto pre-soaked skewers. Grill skewers for 1 to 3 minutes on both sides, depending upon the individual size and thickness of the shrimp. Serve immediately with a simple salad of greens tossed with remaining 1 Tbls lemon juice.

Makes:
One serving

Nutrition per serving:
Calories = 103; Fat = 1 g; Carbs = 1 g; Protein = 18 g

Ingredients
3 1/2 oz Atlantic cod fillet (subs: haddock, halibut, turbot)
* 1 Tbls Dijon mustard (sugar-free)
1 tsp Cajun or Blackening Spice Mix (see Pantry recipes)
1 tsp lemon juice
salt and pepper to taste

Directions
Combine mustard and spices and rub over fish. Refrigerate for 15 to 30 minutes. Broil on a foil lined pan for 5 to 7 minutes, depending on the thickness of the fillet.

Makes:
One serving

Nutrition per serving:
Calories = 146; Fat = 1 g; Carbs = 7 g; Protein = 25 g

Ingredients
3 1/2 oz Atlantic cod fillet (subs: flounder, haddock, snapper)
1 clove garlic, chopped
1/2 Tbls crushed red chili
1/2 Tbls chopped capers
1 cup chopped tomatoes
1/4 cup water

Directions
Preheat oven to 350F. Season the fillet with kosher salt and ground black pepper. Combine the rest of the ingredients and pour over the fillet in a baking dish. Bake for 20 to 25 minutes, depending on the thickness of the fillet. Plate the fish and serve with the reduced pan juices.

Makes:
One serving

Nutrition per serving:
Calories = 181; Fat = 1 g; Carbs = 23 g; Protein = 22 g

Ingredients
3 1/2 oz Atlantic cod fillet (subs: halibut, grouper striped bass)
1 Tbls Fish Seasoning Blend (see Pantry recipes)
1 bulb fennel, thinly sliced (about 3 cups)
1 clove garlic, chopped
1/4 cup scallions
2 Tbls basil, shredded
1/4 cup water

Directions
Preheat oven to 450F. Put the rack at its lowest level. Combine fennel, garlic, scallions and basil. Cut a large piece of foil and place the fillet in the center of the foil. Season with kosher salt and ground black pepper. Top the fillet with some of the vegetable mix, sprinkle with 1 or 2 tablespoons of water and fold the foil over the fish. Crimp the edges to form a package. Put the packet on a baking sheet and bake 15 to 20 minutes. Make several of these portions and either cook them at the same time or refrigerate a couple packets uncooked for a day or two.

Makes:
One serving

Nutrition per serving:
Calories = 139; Fat = 2 g; Carbs = 2 g; Protein = 25 g

Ingredients
3 1/2 oz flounder fillet (subs: snapper, whitefish, sole)
* 1 Tbls soy sauce
1 Tbls rice wine vinegar
1/2 tsp minced ginger
slice lemon
salt and pepper to taste

Directions
Combine the soy sauce, vinegar and ginger in a skillet and bring to a boil. Season the flounder fillet with kosher salt and ground black pepper. Add the fillet to the pan and top with the lemon slice. Lower the heat and simmer about 10 minutes until flaky. Plate the fish and pour over with the reduced pan juices.

Makes:
Two servings

Nutrition per serving:
Calories = 137; Fat = 3 g; Carbs = 4 g; Protein = 28 g

Ingredients
2 each 3 1/2 oz flounder fillets (subs: tilapia, snapper, rockfish)
2 Tbls lemon juice
1/4 tsp granulated garlic
1 Tbls shredded basil or 1/4 tsp dried
1/4 tsp dried tarragon
2 cups spinach
salt and pepper to taste

Directions
Preheat the oven to 350F. Combine lemon juice, herbs and spices, and add the fillets. Coat all sides and marinate 15 minutes. Line a sheet of foil with half the spinach leaves, top with one fillet and some of the marinade. Season with kosher salt and ground black pepper to taste. Roll up the foil, crimping the edges to make a packet. Make another packet in the same manner with the other fillet. Place fillets on a baking sheet and bake about 20 minutes.

Makes:
One serving

Nutrition per serving:
Calories = 97; Fat = 1 g; Carbs = 2 g; Protein = 19 g

Ingredients
3 1/2 oz flounder fillet (subs: tilapia, snapper, striped bass)
1 clove garlic, finely chopped
1 Tbls chopped parsley
slice lemon
salt and pepper to taste

Directions
Season the fillet with kosher salt and ground black pepper. Sprinkle with the garlic and top with the lemon slice. Microwave in a steamer bag (Ziploc Steam Fresh steaming bags are a good choice) on full power for three or four minutes. Let it sit a couple of minutes before opening the bag. Finish with the chopped parsley. Use this method for other steamed recipes if you like. You can make up several packets of oven-ready portions to microwave in minutes for lunch and dinner.

Makes:
One serving

Nutrition per serving:
Calories = 152; Fat = 1 g; Carbs = 19 g; Protein = 21 g

Ingredients
3 1/2 oz grouper fillet (subs: whitefish, striped bass, rockfish, snapper)
1 red onion, diced
2 Tbls lemon juice
1 tsp lemon rind
1 Tbls white wine vinegar
1 Tbls stevia
1 Tbls fresh dill or 1/2 tsp dried
salt and pepper to taste

Directions
Combine the onion, lemon, vinegar, stevia, and dill. Add to a skillet with two or three tablespoons of water and simmer until onion begins to soften. Season the grouper with kosher salt and ground black pepper, add to the pan, cover and gently steam over medium heat until flaky, about 10 minutes. Serve the fillet on top of the relish or spoon some of the relish over the fish.

Makes:
One serving

Nutrition per serving:
Calories = 136; Fat = 1 g; Carbs = 8 g; Protein = 21 g

Ingredients
3 1/2 oz grouper fillet (subs: snapper, striped bass, whitefish)
1 cup diced tomatoes
1 tsp dried onion
1 tsp chili powder
pinch cayenne
dash hot sauce (sugar free)
1 tsp stevia
salt and pepper to taste

Directions
Season the grouper with kosher salt and ground black pepper. Broil on a foil-lined pan until flaky. Mix the remaining ingredients in a small saucepan and just heat through until hot. Put half the spicy tomatoes on a plate, top with the fish, then top the fish with the remaining tomatoes.

Makes:
One serving

Nutrition per serving:
Calories = 141; Fat = 1 g; Carbs = 11 g; Protein = 22 g

Ingredients
3 1/2 oz grouper fillet (subs: tilapia, striped bass, snapper)
1 clove garlic, chopped
1 tsp dried onion
* 1/2 chicken broth (sub:water)
1 cup diced tomatoes
1 tsp lemon juice
1 sprig (1") fresh rosemary, or 1/2 tsp dried
salt and pepper

Directions
Combine the tomatoes with garlic, onion, lemon juice and water or broth. Season fillet with kosher salt and ground black pepper. Heat tomato mixture in a skillet and add the grouper and the sprig of rosemary. Cover and steam 10 to 15 minutes, depending on the thickness of the fillet. Serve the tomatoes under, around, or on top of the fillet.

Makes:
One serving

Nutrition per serving:
Calories = 143; Fat = 1 g; Carbs = 16 g; Protein = 19 g

Ingredients
3 1/2 oz haddock fillet (subs: cod, halibut, turbot)
1 cup water
1/4 cup lemon juice
2 Tbls chopped parsley
1 Tbls chopped tarragon
* 1 Tbls Dijon mustard (sugar-free)
1 Tbls white wine vinegar
salt and pepper to taste

Directions
Bring water, lemon juice and a pinch of salt to a boil in a skillet. Add the fillet, cover it and turn off the heat. Let it sit for about 12 minutes. Combine the tarragon, mustard, parsley and vinegar—season with a little kosher salt and ground black pepper. Remove the fish from the poaching liquid with a spatula and center it on a plate. Top with a dollop of the herb sauce. Any sauce leftover may be used in another dish.

Makes:
One serving

Nutrition per serving:
Calories = 98; Fat = 1 g; Carbs = 4 g; Protein = 19 g

Ingredients
3 1/2 oz haddock fillet (subs: snapper, rockfish, striped bass)
1/4 tsp oregano, dried
1/4 tsp paprika
1/4 tsp cayenne
1/4 tsp ground black pepper
1/4 tsp thyme, dried
1/4 tsp kosher salt
Or:
1 Tbls Cajun or Blackening Spice Mix (see Pantry recipes)
1 Tbls lemon juice

Directions
Preheat the oven to 400F. Combine all the spices and rub over the fillet. Let it refrigerate 15 to 30 minutes. Line a baking sheet with foil, place the fillet on the foil, and bake about 10 to 15 minutes, depending on the thickness of the fillet. Sprinkle with the lemon juice just before serving.

Makes:
One serving

Nutrition per serving:
Calories = 153; Fat = 3 g; Carbs = 8 g; Protein = 23 g

Ingredients
3 1/2 oz halibut fillet (subs: striped bass, turbot, flounder)
pinch cayenne
1 tsp stevia
1 Tbls Chinese five-spice
1 Tbls fresh ginger, chopped
1 Tbls scallions, chopped
* 1 Tbls soy sauce
1 Tbls rice wine vinegar

Directions
Preheat oven to 420F. Mix the ginger and scallion with the vinegar and soy sauce. Combine the cayenne, stevia, and five-spice and season both sides of the fish. Place seasoned fish in a baking dish, pour over the ginger-scallion mixture and bake about 10 minutes, depending on the thickness of the fillet.

Makes:
One serving

Nutrition per serving:
Calories = 176; Fat = 3 g; Carbs = 8 g; Protein = 28 g

Ingredients
3 1/2 oz halibut (subs: orange roughy, turbot, tilapia)
1 cup cherry tomatoes, halved
1/2 tsp granulated garlic
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
1 tsp thyme or rosemary, chopped
salt and pepper to taste

Directions
Preheat oven to 400F. Toss halved cherry tomatoes with garlic, balsamic and salt and pepper. Lay them cut side up on a foil-lined baking sheet and roast for 10 to 15 minutes. Season the halibut with kosher salt and ground black pepper and place on the same baking sheet with the tomatoes. Roast another 10 to 15 minutes until the fish is flaky. To serve, plate the halibut and surround with the roasted tomatoes, sprinkle with chopped fresh thyme or rosemary.

Makes:
One serving

Nutrition per serving:
Calories = 168; Fat = 2 g; Carbs = 17 g; Protein = 23 g

Ingredients
3 1/2 oz halibut fillet (subs: turbot, cod, haddock)
1 clove garlic, chopped
1/4 cup water
1 Tbls lemon juice
1 cup chopped tomatoes
1 Tbls fresh thyme, or 1 tsp dried
1 tsp dried onions
salt and pepper to taste

Directions
Season the halibut with kosher salt and ground black pepper. Place in a skillet with the garlic, water, lemon juice, dried onions and thyme. Put fish in the skillet and put half of the tomatoes on top of the fish and half in the skillet with the other ingredients. Lightly season the tomatoes with salt and pepper. Bring the pan to a boil, then cover and reduce the heat to medium. Cook 8 to 10 minutes. When cooked, remove the halibut to a plate and keep warm. Reduce the pan juices with the tomato mixture and surround the fish on the plate.

Makes:
One servingOne protein and one vegetable

Nutrition per serving:
Calories = 178; Fat = 0 g; Carbs = 11 g; Protein = 24 g

Ingredients
3 1/2 oz snapper fillet (subs: halibut, cod, flounder, tilapia)
5 or 6 napa cabbage leaves, tough stem ends removed
1 tsp chopped fresh ginger
1 clove chopped garlic
1 Tbls stevia
* 2 Tbls soy sauce
2 Tbls rice wine vinegar
1/4 tsp crushed red chili
1/2 cup water

Directions
In a large skillet with high sides, lay out the cabbage leaves to cover the bottom of the pan. Mix the ginger, garlic, stevia, soy sauce, rice wine vinegar, and crushed red chili with the water and pour over the cabbage leaves. Bring to a boil, then cover and reduce the heat to a simmer for 5 minutes. Season the snapper with kosher salt and ground black pepper, and place it on top of the cabbage leaves. Cover the pan and steam the fish and cabbage until the fish is cooked through, 10 to 15 minutes. Pull the cabbage leaves over the fish and lift the entire bundle on to a plate, reduce the pan juices and pour around the cabbage bundle.

Makes:
One serving

Nutrition per serving:
Calories = 102; Fat = 1 g; Carbs = 5 g; Protein = 19 g

Ingredients
3 1/2 oz sole (subs: tilapia, flounder, whitefish)
1 Tbls lemon juice
1 clove garlic, finely chopped
1 Tbls chopped parsley
salt and pepper to taste

Directions
Preheat the oven to 370F. Season the sole with kosher salt and ground black pepper. Add 1 or 2 Tbls water to a baking dish and add the seasoned fillets. Sprinkle with garlic and lemon juice and bake until flaky—check after 10 minutes.

Makes:
One serving

Nutrition per serving:
Calories = 129; Fat = 0 g; Carbs = 2 g; Protein = 21 g

Ingredients
3 1/2 oz snapper (subs: tilapia, whitefish, flounder)
1/2 Tbls lemon juice
1 Tbls rice wine vinegar
* 1 tsp Dijon mustard (sugar-free)
1 Tbls stevia
1 tsp ground ginger
1/4 cup scallions
salt and pepper to taste

Directions
Mix all ingredients and pour over the snapper. Let sit for 15 minutes, then put the fish and the sauce in a skillet and turn the heat to high. When the sauce boils, turn the heat down to a simmer, cover the pan and let the fish cook all the way through, 5 to 10 minutes depending on the thickness of the fillet. Remove the fish and reduce the pan juices, then serve with the snapper.

Makes:
One serving

Nutrition per serving:
Calories = 129; Fat = 1 g; Carbs = 11 g; Protein = 21 g

Ingredients
3 1/2 oz sole fillet (subs: flounder, tilapia, orange roughy)
1 Tbls lemon juice
sprig (1") of fresh herb, such as thyme, rosemary, oregano, tarragon, or sage
1 large tomato, thickly sliced
salt and pepper to taste

Directions
Preheat oven to 400F. Cut a piece of foil and layer the tomatoes in the center—season them lightly with kosher salt and ground black pepper. Lay the sole fillet on top of the tomatoes, season with salt and pepper and sprinkle with lemon juice. Lay a sprig of the fresh herb of your choice to top of the fish. Roll up the foil to make a packet and bake on a baking sheet for 10 to 15 minutes. It's a good idea to make several of these packets for fast and easy meals. The packet can even be placed over hot coals on an outdoor grill. Make several and cook some and leave some uncooked in the refrigerator for a day or two.

Makes:
One serving

Nutrition per serving:
Calories = 139; Fat = 0 g; Carbs = 18 g; Protein = 20 g

Ingredients
3 1/2 oz snapper fillet (subs: tilapia, flounder, rockfish)
1 Tbls cilantro, chopped
1/4 cup scallions
1 tsp stevia
pinch cayenne
1 clove garlic, chopped
* 3 Tbls fresh lime juice

Directions
Combine all ingredients and marinate the fish for 15 minutes. Grill over hot coals or broil until flaky. Brush with remaining marinade.

Makes:
One serving

Nutrition per serving:
Calories = 110; Fat = 3 g; Carbs = 7 g; Protein = 20 g

Ingredients
3 1/2 oz striped bass fillet (subs: grouper, snapper, rockfish)








Directions

Makes:
One serving

Nutrition per serving:
Calories = 158; Fat = 2 g; Carbs = 7 g; Protein = 28 g

Ingredients
3 1/2 oz sole (subs: flounder, tilapia, whitefish)
1 clove of garlic, chopped
1 tsp chopped fresh ginger
1/4 cup scallions
* 1/4 chicken broth (sub: water)
2 cups cleaned spinach

Directions
Heat the water or broth in a large skillet and add the ginger, garlic and spinach. Season the sole with kosher salt and ground black pepper and place it on the spinach in the pan. Top the fish with the scallions. Cover the pan and steam until the fish is cooked through. Remove the spinach with the fish with a spatula and put on a plate, reduce the pan juices and pour over the fish.

Makes:
One serving

Nutrition per serving:
Calories = 143; Fat = 2 g; Carbs = 13 g; Protein = 22 g

Ingredients
3 1/2 oz striped bass (subs: grouper, whitefish, snapper)
1 scallion, chopped
1 clove garlic, chopped
1 cup chopped tomatoes
1 Tbls lemon juice
1 Tbls red wine vinegar
salt and pepper to taste

Directions
Mix the tomatoes with the scallion, garlic, lemon juice, and vinegar. Season lightly with kosher salt and ground black pepper. Season the fish with salt and pepper and place in a large skillet. Turn the heat on high—when the fish begins to cook through, add the tomatoes and lower the heat. Simmer until the fish is cooked through and flaky.

Makes:
One serving

Nutrition per serving:
Calories = 125; Fat = 2 g; Carbs = 8 g; Protein = 20 g

Ingredients
3 1/2 oz tilapia (subs: halibut, snapper, whitefish)
* 1 tsp Dijon mustard (sugar-free)
1 tsp sugar-free Worcestershire sauce (see Pantry recipes)
1 Tbls lemon juice
1/2 tsp garlic powder
1/4 tsp dried oregano

Directions
Preheat the oven to 370F. Season the tilapia with kosher salt and ground black pepper. Place the fillet in a baking dish with 2 to 3 tablespoons of water and bake for 8 to 10 minutes. Combine the remaining ingredients and baste the tilapia, then continue to bake for another 5 minutes or until the fish is cooked through.

Makes:
Four servings

Nutrition per serving:
Calories = 113; Fat = 2 g; Carbs = 7 g; Protein = 20 g

Ingredients
14 oz tilapia fillet (subs: sole, orange roughy, turbot)
2 cloves garlic, finely chopped
1 Tbls lemon juice
1 tsp fresh chopped dill, or 1/4 tsp dried
1/2 tsp parsley, chopped
1/4 tsp paprika
salt and pepper to taste

Directions
Preheat oven to 350F. Season the fillets with kosher salt and ground black pepper. Combine the garlic, dill, lemon juice, parsley and paprika. Lay the fillets in a foil lined baking dish and brush the herb mixture over the fish. Bake for 10 to 15 minutes until the fish is cooked through and flaky.

Makes:
One serving

Nutrition per serving:
Calories = 138; Fat = 2 g; Carbs = 4 g; Protein = 26 g

Ingredients
3 1/2 oz striped bass (subs: tilapia, grouper, snapper)
* 1/4 cup soy sauce
1 tsp stevia
1 Tbls white wine vinegar
1 clove garlic, chopped
1 tsp fresh ginger, chopped
1/4 tsp crushed red chili flakes

Directions
Cut the fish into 1" pieces and marinate with all the ingredients for 20 minutes. Line a broiler pan with foil and arrange the fish pieces on top. Broil as far away from the flame as you can for 7 to 8 minutes.

Makes:
One serving

Nutrition per serving:
Calories = 117; Fat = 2 g; Carbs = 7 g; Protein = 20 g

Ingredients
3 1/2 oz tilapia fillet (subs: cod, snapper, rockfish)
1 1/2 Tbls lemon juice
* 1 tsp Dijon mustard (sugar-free)
1 tsp sugar-free balsamic vinegar (see Pantry recipes)
1 tsp stevia
1 tsp chopped fresh tarragon, or 1/4 tsp dried
salt and pepper to taste

Directions
Season the fish with kosher salt and ground black pepper. In a bowl, whisk together the lemon juice, mustard, balsamic vinegar, stevia and tarragon. Place the tilapia on a foil-lined broiler pan, brush with the mustard sauce and broil until cooked through. Serve with the remaining mustard sauce.

Makes:
One serving

Nutrition per serving:
Calories = 145; Fat = 2 g; Carbs = 12 g; Protein = 21 g

Ingredients
3 1/2 oz shrimp
4 scallions, cut in 1" pieces
* 1/2 cup chicken broth (sub: water)
2 cloves garlic, minced
1 Tbls parsley
1 Tbls lemon juice
salt and pepper to taste

Directions
Heat the chicken broth in a skillet and add the scallion and garlic. Simmer until vegetables are soft, then add the shrimp and lemon juice. Cook until the shrimp are cooked through, then remove to a warm plate. Season the pan juices with salt and pepper and reduce by half. Pour the scallion sauce over the shrimp and sprinkle with parsley.

Makes:
One serving

Nutrition per serving:
Calories = 113; Fat = 1 g; Carbs = 3 g; Protein = 20 g

Ingredients
3 1/2 oz orange roughy (sub: whitefish (add 35 calories), snapper, or sole)
1 Tbls minced onion
1/2 tsp ginger, grated
1 clove garlic, minced
* 1/4 cup chicken broth (sub: water)
salt and pepper to taste

Directions
Season the fillet with salt and pepper and place skin side down in a skillet. Turn the heat on high, and when the fish begins to brown a little and is partially cooked through, add the chicken broth and gently turn the fillet over. Add the ginger, garlic, and onion, lower the flame, and gently simmer until broth is reduced. Remove the roughy to a warm plate and pour the reduced sauce over the fish.

Makes:
One serving

Nutrition per serving:
Calories = 114; Fat = 3 g; Carbs = 1 g; Protein = 21 g

Ingredients
3 1/2 oz halibut, or sub striped bass, tilapia, or snapper
1 tsp lemon pepper (sugar free)
1 tsp fresh dill
* 1/2 tsp Dijon mustard (sugar-free)
salt to taste

Directions
Preheat oven to 425F. Cut a piece of foil large enough to wrap fish. Spread the mustard over the halibut then sprinkle with the lemon pepper and fresh dill. Add a little salt to taste. Wrap the halibut in the foil and seal tightly. Bake 15 to 20 minutes until the fish is cooked through.

Makes:
One serving

Nutrition per serving:
Calories = 139; Fat = 2 g; Carbs = 10 g; Protein = 22 g

Ingredients
3 1/2 oz tilapia, or sub sole, snapper, or halibut
* 1/2 cup chicken broth (sub: water)
* 1 stalk celery, cut in chunks
* 1/2 onion, cut in chunks
1/2 lemon, cut in chunks
1 sprig fresh tarragon
salt and pepper to taste
chopped chives for garnish

Directions
Heat the broth in a skillet and add the celery, onion, and lemon and simmer for 5 minutes. Add the tilapia and tarragon to the broth, season with salt and pepper and simmer until fish is cooked through. Carefully remove the fillet and strain the sauce, then pour it back in the skillet and reduce by half. Pour the strained sauce over the tilapia and garnish with chopped chives. Note the borderline icon next to the vegetables—this recipe mixes vegetables, so try it with care.

Makes:
One serving

Nutrition per serving:
Calories = 133; Fat = 2 g; Carbs = 9 g; Protein = 22 g

Ingredients
3 1/2 oz fillet of tilapia
1 tomato diced
2 tsp of lemon juice
1 tsp Fish Seasoning Blend (see Pantry recipes)
1 Tbls of fresh chopped tarragon

Directions
Preheat oven to 350F. Place Tilapia on baking sheet lined with dampened parchment paper. Top with remaining ingredients, bake for 30 minutes at 350 degrees, or until the fish flakes easily.

Makes:
One serving

Nutrition per serving:
Calories = 149, Fat = 3g, Carbs = 0g, Protein = 27g

Ingredients
3 1/2 oz halibut
1 Tbls chili garlic paste
1/2 packet stevia
1 Tbls rice wine vinegar
Kosher salt

Directions
Heat the broiler on high.

Whisk together the chili garlic paste with the stevia and rice wine vinegar. Put the halibut on a sheet of aluminum foil. Season the halibut with the kosher salt, and pour the chili mixture over the fish. Wrap the foil up in a packet and refrigerate the fish for 20 minutes.

When the broiler is hot, open up the foil and lay it on the broiler pan. Broil the halibut for 8 minutes or until it is cooked through. Carefully remove the fish from the foil and put it on a warmed plate. Pour the cooking juices from the foil over the fish and serve hot.

Makes:
One serving

Nutrition per serving:
Calories = 128, Fat = 2g, Carbs = 3g, Protein = 24g

Ingredients
3 1/2 oz sole
2 scallions, finely chopped
1/4 small yellow onion, finely chopped
1 tsp dried minced onion
1 tsp fresh parsley, minced
Small pinch powdered cloves
Kosher salt
Ground white pepper
1 Tbls fresh lemon juice

Directions
In a small bowl, combine the scallions, yellow onion, dried onion, parsley and cloves. Season the sole fillets with the kosher salt and ground white pepper, then cover the fish with the mixed onions. Squeeze the lemon juice over the sole and wrap the fillets in aluminum foil. Refrigerate for 20 minutes.

Heat the broiler on high. Open up the foil packet and set it on the broiler pan. Broil the sole until it is cooked through. Carefully lift the sole out of the foil and onto a warmed plate. Pour the cooking juices that have collected in the foil over the fish and serve hot.

Makes:
One serving

Nutrition per serving:
Calories = 135 Fat = 2g, Carbs = 1g, Protein = 26g

Ingredients
3 1/2 oz snapper, cut into 1" pieces
1/4 tsp crushed red chili flakes
1 small white onion, thinly sliced
1 bay leaf
1/2 tsp fresh ginger, grated
4 whole black peppercorns
2 Tbls white wine vinegar
1/4 tsp kosher salt
Small pinch mace

Directions
Combine the crushed red chili, sliced onion, bay leaf, ginger, black peppercorns, salt and mace in a small sauce pan. Add a cup of water, cover the pan and simmer for 30 minutes. Add the white wine vinegar and simmer 1 or 2 minutes more. Strain the liquid and discard the solids.

Put the fish pieces in a glass container and pour the strained liquid over them. Stir the fish around in the hot liquid to make sure all the pieces are covered. Let the liquid cool, then cover the container and refrigerate the fish until completely chilled.

To serve the escoveitch, strain the pieces of snapper and serve them in a small ramekin or on a lettuce leaf. The liquid can be boiled down to a glaze and served as a sauce, over the top or on the side.

Makes:
One serving

Nutrition per serving:
Calories = 135 Fat = 2g, Carbs = 1g, Protein = 26g

Ingredients
3 1/2 oz fresh tilapia or other firm white fish
1/4 cup fresh orange juice
1 Tbls tamari soy sauce
1/4 packet stevia
3" piece fresh lemongrass, cut into small pieces, or 1 tsp dried
kosher salt
ground white pepper
1 tsp fresh lemon juice
2 Tbls water

Directions
Heat the oven to 350F.

Combine the orange juice, tamari, stevia, lemongrass, lemon juice and water in a small sauce pan. Let it simmer over a low flame until it is reduce to a medium syrup. Strain the solids out and discard them. Let the mixture cool.

Season the tilapia with the kosher salt and ground white pepper to taste. Put the fish on a sheet of aluminum foil, and with a teaspoon, spread the cooled glaze over the seasoned fish. Transfer the foil with the fish to a baking dish and bake until the tilapia is cooked through, 8 to 10 minutes depending on the thickness of the fish.

While the fish is cooking, reduce any remaining syrup to a thick glaze. Carefully remove the fish from the foil and place it on a warmed plate. Drizzle the thickened glaze over the fish and serve.

Makes:
One serving

Nutrition per serving:
Calories = 182, Fat = 6g, Carbs = 9g, Protein = 20g

Ingredients
3 1/2 oz whitefish
1 grissini breadstick, coarsely crushed
1/4 tsp fresh thyme leaves
1/4 tsp fresh marjoram
1/4 tsp fresh tarragon, minced
1 tsp prepared horseradish – do not use creamy horseradish sauce
Kosher salt
Ground white pepper

Directions
Heat the oven to 400F. Season the whitefish with the kosher salt and ground white pepper. Spread the fresh horseradish over the fish and refrigerate it for 20 minutes.

Combine the crushed breadstick with the thyme, marjoram and tarragon. After the fish has chilled, spread the herb mixture over the fish, patting it down on to the horseradish.

Bake in the hot oven until it is cooked through, about 6 to 8 minutes, depending on the thickness of the fish.