27 Tasty Seafood Recipes - part 1 ebook

27 Tasty Seafood Recipes - part 1

Simple and healthy seafood recipes for every occasion - measurements in grams

Lemon-Almond Crusted Cod

Serves: 4

Preparation Time: 50 minutes

Ingredients

Onions (600g

Vegetable stock (1 tablespoon, unsalted)

Balsamic vinegar (130ml)

Almonds (70g, chopped)

Olive oil (2 teaspoons)

Codfish (450g

Water (65ml)

Spinach (1kg)

Olive oil (1 ½ teaspoons)

Orange juice (130ml, freshly squeezed)

Lemon zest (from 1 lemon)

Dill (1 tablespoon, fresh)

Pepper

Dijon mustard (4 teaspoons)

Garlic (6 cloves, chopped)

Lemon juice (freshly squeezed)

Directions

Heat a pot of water and add onions; leave in water for 15 seconds then drain and add cold water to onions and drain again. Remove peels from onion and roots.

Heat stock and oil in a skillet and add onions; cook for 6 minutes until golden spots appear. Put in vinegar and orange juice and heat until it boils. Lower heat, stirring and scraping bits from pot; cook for 10 minutes until tender (use a knife to test onion). Take onions from pot and put into a bowl and continue to boil for 3 minutes until mixture is syrupy. Pour sauce on top of onion and cover to keep warm.

Set oven to 400°F/200°C and use cooking spray or oil to coat a baking sheet. Mix together zest, dill, pepper, almonds and 2 teaspoons oil. Use 1 teaspoon mustard to spread onto each piece of fish then press into almond blend.

Bake for 9 minutes while heating stock in a pot. Put in lemon juice, pepper and cook for 4 minutes. Add garlic, stir and cook for 2 minutes.

Serve spinach along with fish.

Nutritional Info

Calories 371.5

Carbs 38g

Fat 12g

Protein 31g

Pecan Baked Tilapia

Serves: 4

Preparation Time: 35 minutes

Ingredients

Panko breadcrumbs (30g)

Brown sugar (1/2 teaspoon)

Cayenne pepper

Egg white (1)

Raw pecans (40g, chopped)

Rosemary (2 teaspoons, chopped)

Olive oil (1 ½ teaspoons)

Tilapia (4 filets)

Directions

Set oven to 350°F/180°C.

Combine pecans, sugar, cayenne pepper and breadcrumbs together in a baking dish. Put in oil and mixture to coat.

Bake mixture for 8 minutes until golden.

Adjust oven temperature to 400°F/200°C. Use cooking spray or oil to coat a baking dish and whisk egg white in a small dish. Coat filets one at a time with egg white and then with pecan mixture.

Place into greased baking dish and top with any leftover pecan mixture.

Bake for 10 minutes.

Serve.

Nutritional Info

Calories 206.5

Carbs 5.3g

Fat 10.1g

Protein 24.8g

Salmon with Baby Arugula

Serves: 2

Preparation Time: 25 minutes

Ingredients

Salmon (2 center cut filets)

Olive oil (1 ½ tablespoons)

Black pepper

Lemon juice (1 ½ tablespoons)

All purpose seasoning (1/8 teaspoon)

For salad:

Cherry tomatoes (130g, cut in half)

Black pepper

Wine vinegar (1 tablespoon)