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Core Phase Recipes

BeefChickenFishShellfishEggsSaladsSide DishesSoups

Makes:
Four Servings

Nutrition per serving:
Calories = 126, Fat = 1g, Carbs = 3g, Protein = 23g

Ingredients
2 tablespoons onion, minced
2 tablespoons celery, finely chopped
1 cup fat-free chicken broth
1 tablespoon white wine vinegar
1 1/4 pound fresh cod fillets
4 cups thinly shredded Swiss chard
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1 tablespoon fresh parsley, chopped
sea salt and freshly ground pepper to taste

Directions
Heat a skillet large enough to hold the cod without crowding over medium heat. Add the onion, celery, broth, and vinegar and bring to a boil. Reduce to a simmer and add the cod to the pan. Cover and gently simmer until the fish is cooked through, about 5 minutes. Carefully remove the fillets from the pan and loosely tent with aluminum foil to keep warm.

Add the chard to the skillet. Stir and cook until the chard is wilted. Remove the chard from the pan and whisk in the mustard, lemon juice, parsley, salt and pepper. To serve, divide the chard evenly amongst 4 plates. Place the cod fillets on top of the chard and drizzle with the sauce. Serve immediately.

Makes:
Two Servings

Nutrition per serving:
Calories = 380, Fat = 18g, Carbs = 25g, Protein = 20g

Ingredients
2 6-ounce cod filets
2 cups no sodium chicken or fish broth
4 cups baby spinach leaves
2 cloves garlic, minced

Directions
Lay the cod in a shallow saucepan and cover with the broth, reserving 2 tablespoons. Bring the broth to a boil and then quickly reduce to a low simmer. Simmer for 8-10 minutes, or until fish flakes with a fork.

Heat a large saute pan over medium heat and add the reserved broth. Add the garlic, and let it sizzle for 30 seconds. Add the spinach and stir until just wilted.

To serve, divide the spinach equally between two plates and place a cod filet on top. Serve immediately.

Makes:
Two Servings

Nutrition per serving:
Calories = 358, Fat = 7g, Carbs = 25g, Protein = 54g

Ingredients
12 oz halibut, 2 each 6 oz filets
1 lb white mushrooms, chopped
1/2 cup cremini mushrooms, stemmed and sliced — stems reserved
1 large shiitake mushroom, stemmed and sliced — stems reserved
2 cloves garlic, smashed
1 tablespoon fresh ginger, peeled and sliced
3-inch piece fresh lemongrass
3 tablespoons fresh lemon juice
3 cups vegetable broth, or chicken broth or water
1/2 cup shallots, finely diced
4 scallions, sliced
2 tablespoons soy sauce
Sea salt and ground black pepper

Directions
Heat a large non-stick skillet over medium heat and add the chopped white mushrooms, plus the reserved stems from the cremini and shiitake mushrooms. Season with salt and pepper, then reduce the heat to low and stir in the garlic, ginger and lemongrass. Stir in the lemon juice then cover the skillet and cook for 15 minutes, stirring occasionally.

Transfer the mixture to a medium saucepan and stir in the vegetable broth and soy sauce. Bring the pan to a boil, then lower the heat and simmer for 15 minutes. Strain the broth through a fine mesh strainer and discard the solids after pushing on them with the back of a wooden spoon to extract as much of the liquid as possible. Return the broth to the saucepan. Add the cremini and shiitake mushrooms and bring the mixture to a boil. Stir in the shallots, then reduce the heat to a simmer and cook for 8 to 10 minutes.

Season the halibut fillets with the salt and pepper. Put them in a small skillet and pour the hot broth and mushrooms into the pan. Bring the broth to a simmer and cover the skillet if the fillets are not completely submerged. Cook just until the halibut is opaque and flakes easily with a fork. Carefully remove the fish to warmed shallow soup plates and pour the broth and mushrooms over the fish. Garnish with the slice scallions.

Makes:
Two Servings

Nutrition per serving:
Calories = 176, Fat = 2g, Carbs = 5g, Protein = 33g

Ingredients
2 red snapper fillets, about 6 oz each
Blackening Rub:
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1/4 teaspoon white pepper
1/2 teaspoon onion powder
1/2 teaspoon granulated garlic
1/4 teaspoon ground mustard
1/4 teaspoon dried thyme
1 pack stevia
Red Sauce:
1/2 teaspoon New Mexico chili powder
1/4 teaspoon cayenne pepper
1 teaspoon paprika
1/2 teaspoon sea salt
3/4 cup chopped tomatoes
1 clove garlic, minced
2 tablespoons fresh lemon juice
2 tablespoons water

Directions
Make the red sauce first to give the ingredients time to blend. Combine the chopped tomato and garlic in a food processor or blender and puree until smooth. Strain the mixture through a fine mesh strainer and discard the solids after pressing down on them to release as much liquid as possible.

Heat the tomato puree in a small saucepan over medium heat. Whisk in the chili powder, cayenne pepper, paprika and sea salt. Reduce the heat and let the sauce simmer until it is thickened and is slightly reduced. Set the sauce aside.

Whisk together the ingredients for the blackening rub. Season the top of the fillets with the rub, covering as much of the surface area as possible and pressing it in gently with your fingers. Combine the water and lemon juice and set it aside.

Heat a cast iron skillet or other heavy-bottomed fry pan over high heat, until a drop of water pops when dropped on the surface. Lay the snapper, coated side down, into the hot skillet. Place a smallish plate over the fish and press down for 30 seconds to a minute. This will keep the fish from curling up and will secure the blackened surface of each fillet.

Makes:
Two Servings

Nutrition per serving:
Calories = 235, Fat = 5g, Carbs = 15g, Protein = 32g

Ingredients
2 fillets striped bass, about 6 oz each
Pepper Onion Relish:
1/2 cup red bell pepper, seeded and diced
1/2 cup yellow bell pepper, seeded and diced
1/2 cup Anaheim, poblano or pasilla pepper, seeded and diced
1/2 cup red onion, diced
1/4 cup celery, diced
1/2 teaspoon ground cumin
1/2 teaspoon granulated garlic
1/2 teaspoon New Mexico chili powder
1/2 teaspoon sea salt
2 tablespoons white vinegar
Lemon Herb Sauce:
1/4 cup fresh lemon juice
1/2 cup fresh watercress, chard or other leafy green
1/4 cup cilantro, basil or tarragon, leaves only
1/2 teaspoon cracked black pepper
1/4 teaspoon sea salt
Water or broth as needed

Directions
Assemble the pepper relish first. Combine all the ingredients in a glass bowl and toss to mix well. Cover the bowl and microwave for 1 minute on high power, then refrigerate it for at least 30 minutes to give the relish time to combine flavors.

Combine the watercress or other green and the cilantro or other herb in the bowl of a food processor and pulse until coarsely chopped. Add the cracked black pepper, salt and lemon juice. Pulse until the mixture is pureed. Add a liter of water or broth with the motor running until the mixture is the consistency of a light sauce.

Preheat the broiler and line the broiler pan with aluminum foil. Season the striped bass with sea salt and black pepper, then broil them about a minute or two on each side, until cooked through. At this point you can serve the fish hot, with the sauce and relish, or at room temperature. You can also chill it and serve it as a cold entree. To serve hot, spoon half of the relish on to the center of each of two warmed dinner plates. Transfer the broiled fish and any of their juices on top of the relish, then spoon a little of the sauce over the fish and a little around the plate.

Note: You can serve all of the components warm by gently heating the sauce in a small saucepan or in the microwave, but the color may oxidize and darken. This doesn't affect the flavor, but you should use it as soon as possible. The relish may also be gently warmed.

As an alternative sauce, cook the relish ingredients until softened and puree them in a blender. You can still make the herb sauce, or just center some of the puree on your dinner plate and top it with the fish. Spoon any leftover puree over the fish for a less labor intensive variation of this dish.

Makes:
Four Servings

Nutrition per serving:
Calories = 202, Fat = 2g, Carbs = 15g, Protein = 32g

Ingredients
1 lb firm, white-fleshed fish — halibut, sole, snapper, flounder, cod, etc. cut into bite-sized chunks
1 large cauliflower, separated into flowerets and well steamed
2 leeks, white part only, diced and washed
2 large red bell peppers, seeded and diced
1 bulb fennel, diced
3 stalks celery, diced
1 large yellow onion, diced
1 quart chicken broth
2 cloves garlic, smashed
1/2 teaspoon caraway seeds
3 whole cloves
2 bay leaves
1 teaspoon Old Bay Seasoning
1 teaspoon dried thyme
1 teaspoon whole black peppercorns
1 teaspoon whole mustard seeds
1/4 cup non-fat ricotta cheese
1/2 cup fresh basil leaves
Sea salt and ground black pepper

Directions
Bring the chicken broth to a boil in a large saucepan. Add the fennel and simmer until softened, then add the celery and leeks. Simmer these vegetables until softened, then add the onion. Simmer until all the vegetables are soft, then add the red bell pepper. (The red bell pepper may bleed color into the chowder if it is very juicy. Run the diced peppers under hot water in a strainer for a minute then dry them well in paper towels before adding them to the chowder.)

Combine the garlic, caraway seeds, cloves, bay leaves, black peppercorns and mustard seeds in a square of cheesecloth or a coffee filter. Tie the cloth or filter closed with kitchen string and add the packet to the broth and vegetables. Stir in the dried thyme and Old Bay Seasoning, then simmer for 20 minutes. The broth should be reduced by about a quarter.

Strain the vegetables and reserve them with the spice packet. Combine the chicken broth and steamed cauliflower in a food processor or blender and puree until smooth and creamy. Season the mixture with salt and black pepper, then combine it with the cooked vegetables and spice bag. Simmer over low heat.

While the chowder simmers, make the ricotta pesto. Combine the non-fat ricotta cheese and basil leaves in a food processor or blender. Puree until smooth. Season the mixture with sea salt and ground black pepper. Refrigerate until ready to use.

Season the pieces of fish with sea salt and pepper. Bring the chowder to a light simmer and add the fish. Cover the pot so that the fish gently steams — boiling would make it tough. When the fish is cooked through, remove the spice bag and squeeze it, releasing any liquids. Ladle the chowder into warmed soup bowls and garnish with a dollop of the ricotta pesto.

Makes:
Two Servings

Nutrition per serving:
Calories = 193, Fat = 2g, Carbs = 2g, Protein = 33g

Ingredients
12 oz cod fillets — Atlantic or Alaska — about 6 oz each
5 fresh mint leaves
1 piece fresh horseradish, about 3-inches long, cleaned and split lengthwise
5 leaves fresh lemon verbena
1 piece star anise
3 whole cloves
1 large or 2 small hot red chilies, left whole
5 cloves garlic, smashed
Sea salt and ground black pepper

Directions
First prepare the roasting broth. Combine the mint, horseradish, lemon verbena, star anise, cloves and garlic in a small saucepan. Cover the ingredients with a half-inch of cold water and bring to a boil. Reduce the heat and simmer until the liquid is reduced by half. Strain the broth through a fine mesh strainer, pressing on the solids to release as much liquid as possible. Discard the solids and reserve the broth.

Preheat the oven to 375F. Season the cod with the sea salt and pepper. Put the fillets top side down into a large skillet and turn on the heat to medium. When the pan side of the fish is browned, or has developed a light crust, pour half the roasting broth into the skillet — this will release the fish from the surface of the pan. Gently turn the fillets over and put the skillet into the hot oven and roast until the fish is cooked through, 5 to 10 minutes, depending on the thickness of the fillets.

Place the cooked fish on warmed dinner plates and stir the remaining roasting broth into the skillet. Scrape up any brown bits clinging to the pan and simmer the sauce for a minute or two. If the sauce gets too thick, thin it out with a little water. Pour the pan sauce over the fillets and serve any extra on the side. Serve with a salad or steamed or grilled vegetables.

Makes:
Two Servings

Nutrition per serving:
Calories = 265, Fat = 12g, Carbs = 7g, Protein = 27g

Ingredients
2 fillets orange roughy, about 6 oz each
4 large leaves napa cabbage, tough part of stems removed
2 tablespoons pickled ginger slices, julienned
1/4 teaspoon ground ginger
1/4 teaspoon ground anise
1/4 cup soy sauce
1 pack stevia
1 teaspoon chili garlic paste
2 tablespoons rice wine vinegar
Sea salt and ground black pepper

Directions
Very lightly steam or microwave the cabbage leaves until they are just flexible. Place 1 leaf on each of 2 sheets of aluminum foil. Spread the pickled ginger down the center of each leaf on the foil.

Whisk together the ground ginger, anise, stevia, chili garlic paste, soy sauce and the rice wine vinegar. Lay 1 fillet of orange roughy on each gingered cabbage leaf and season them with the sea salt and black pepper. Spoon the spice mixture over each fillet, then top with the remaining cabbage leaf. Tuck the ends under the fish, then bring up the sides of the foil to form a packet, and pinch the edges to seal them shut.

Put a round wire rack in a large skillet or open a steamer basket in a saucepan. Bring about an inch of water to a medium simmer. Place the foil packets on the rack and cover the skillet. Steam until the fish is cooked through, about 10 minutes, depending on the thickness of the fillets.

To serve, open the foil packets, reserving the cooking juices, and carefully lift the cabbage-wrapped fish onto warmed dinner plates. Pour the cooking juices around the fish and serve with a salad or steamed or grilled vegetables.

Makes:
Two Servings

Nutrition per serving:
Calories = 354, Fat = 12g, Carbs = 12g, Protein = 47g

Ingredients
2 each pan-ready trout, 6 to 8 oz each
2 cups white mushrooms, stemmed and finely chopped
1/2 cup shallots, finely diced
1/3 cup balsamic vinegar
2 tablespoons lemon juice
3 tablespoons soy sauce
2 tablespoons fresh parsley, chopped
Sea salt and ground black pepper

Directions
Heat a non-stick skillet over medium-high heat and add the chopped mushrooms and half the shallots. When the mushrooms begin to release their liquid, season them with salt and pepper. Stir well, then add the lemon juice. Saute until the liquid evaporates and the mushrooms and shallots are browned. Transfer the mixture to a small bowl and set it aside to cool.

Heat the oven to 350F. Wipe out the same skillet and stir in the balsamic vinegar, soy sauce and remaining shallots. Simmer for just a minute, then set the skillet aside.

Sprinkle the parsley into the cooked mushrooms and spoon it into each of the trout fillets. Close the trout like a book and lay them in the skillet with the balsamic mixture. Roast the trout in the hot oven until cooked through. Place the fish on warmed plates and pour the shallot glaze over the top and around each fillet. Serve with a steamed or grilled vegetable or green salad.

Makes:
Four Servings

Nutrition per serving:
Calories = 275, Fat = 3g, Carbs = 29g, Protein = 32g

Ingredients
1 lb fresh fish, such as snapper, cod, halibut, haddock or striped bass, cut in 1-inch chunks
2 cups Roma tomatoes, diced
3 cloves garlic, chopped
3 tablespoons fresh lemon juice
1 cup onion, chopped
1/2 cup fennel, thinly sliced
3 cups clam juice or water
1/2 tsp saffron threads, soaked in 1/4 cup warm water
1/4 cup fresh basil, julienne
1 teaspoon crushed red chili flakes
1 large, ripe tomato, peeled and cut in chunks
2 tablespoons red wine vinegar
2 tablespoons fresh parsley, chopped
Sea salt and ground black pepper

Directions
Puree the Roma tomatoes with the garlic and lemon juice. Season the puree with black pepper, then stir in the clam juice. Bring the mixture to a boil in a large saucepan, then lower the heat and simmer for 20 minutes. Add the fresh basil then set the sauce aside.

Heat a small non-stick skillet and add the fennel. Brown it on all sides over medium-high heat, then add the chopped onions. Lower the heat and saute until the onions are soft, stirring frequently so the vegetables don't burn. Stir in the red wine vinegar, season with salt and pepper and simmer for 5 minutes.

Bring the tomato broth to a simmer and add the cooked fennel and onions. Stir in the red chilies, fresh tomatoes and the saffron with its soaking water. Simmer for 10 minutes, then add the pieces of fish. Cook only until the fish is opaque, then divide the bouillabaisse between warmed bowls and sprinkle with the chopped parsley.

Makes:
Two Servings

Nutrition per serving:
Calories = 246, Fat = 3g, Carbs = 10g, Protein = 43g

Ingredients
2 fillets sole, about 6 oz each
1/2 lb Brussels sprouts
2 medium leeks, white part only, julienned and rinsed
1 medium sweet red pepper, seeded and julienned
2 tbls fresh lemon juice
1 large shallot, thinly sliced
1 tsp fresh thyme, marjoram or tarragon, minced
Sea salt and ground black pepper

Directions
Preheat the oven top 375F. Cut 2 large pieces of parchment paper or aluminum foil and set aside.

Remove the loose outer leaves of the Brussels sprouts, leaving the stem end attached. Use a small, sharp knife and make thin slices towards the stem end. When you have finished making slices, cut off the stem.

Make layer of the sliced Brussels sprouts, leaks and red pepper on one side of the parchment paper or foil. Season the vegetables with the minced fresh thyme and the salt and black pepper. Lay a fillet on each layer. Arrange the sliced shallots over the fish, season with a little salt and sprinkle with the fresh lemon juice.

Roll the edges of the paper or foil to form tight packets. Place the packets on a baking sheet and bake in the hot oven for 20 to 30 minutes, or until the fish is cooked through and the vegetables are soft. Carefully open the packets and fold back or cut off the excess paper or foil. (There will be liquid in the packets from the fish and vegetables. Be careful when transferring the fish on parchment to dinner plates so that the cooking juices stay with the fish.) Place the fish and vegetables on warmed dinner plates and serve with steamed or grilled vegetables.

Makes:
Two Servings

Nutrition per serving:
Calories = 190, Fat = 2g, Carbs = 7g, Protein = 36g

Ingredients
2 tilapia fillets, about 6 oz each
1/2 cup cooked pumpkin puree
2 teaspoon wasabi powder
1 teaspoon instant coffee powder or granules
1 teaspoon ground curry
2 egg whites, well beaten
Sea salt and ground black pepper
1 lemon, thinly sliced
Lemon wedges and fresh, chopped parsley for garnish, if desired

Directions
Preheat the oven to 375F. Whisk the wasabi powder, instant coffee and curry into the beaten egg whites. When well combined, stir the mixture into the pumpkin puree. (For more spice, taste the crust mixture before spreading it on the fish. If you want it spicier, add another teaspoon of the wasabi powder and mix it in well.)

Season the tilapia with the sea salt and black pepper. Divide the pumpkin mixture in half and spoon each portion onto a seasoned fillet. Spread the crust with the back of the spoon, covering as much of the surface as possible.

Arrange the lemon slices in a baking dish and carefully transfer the fillets onto the lemon. Bake in the hot oven until cooked through and the crust is firm, about 15 minutes, depending on the thickness of the fish. If a crispier crust is desired, place the baked fish under a hot broiler for a few seconds until the crust is browned. Serve hot with any of the cooking juices collected in the baking dish poured around the fish and garnish with the lemon wedges and parsley, if desired.