Category: Fish Recipe

Strawberry and Arugula Salad

This tasty combination of arugula and strawberries is perfect for the summer!

Ingredients:
1 serving of monkfish (or a protein according to your plan)
1 serving of arugula
1 Tbsp. of chopped onion
1 serving of strawberries
1 Tbsp. of balsamic vinegar
Oil
Salt and pepper

Preparation:
Wash the arugula and pat dry. Wash the strawberries and cut them into slices. Peel the onion and then cut into fine strips. Mix the balsamic vinegar with salt and pepper and a little oil. Season the fish with salt and pepper and then cook in a pan with a little oil in a pan for about 2 minutes per side. Spread the arugula on a plate, add the strawberry slices and onion and sprinkle with the vinegar dressing. Place the fish next to it or on it and enjoy!

Salmon Filets with Zoodles

Making noodles out of zucchini is a fun way to use this vegetable and pairs perfectly with a fish such as a salmon.

Ingredients:
2 spring onions
4 sprigs coriander
1 small red chili pepper
2 carrots
1 zucchini
1 lime
1 tbsp. rapeseed oil or coconut oil
2 salmon filets
1 tsp. olive oil
1 garlic clove

Preparation:
Add about 17 oz of water in an electric kettle and heat. Rinse spring onions, coriander and chili under running cold water and dab dry with kitchen towel. Pluck coriander leaves from the sprigs and chop coarsely. Remove the dark green and dry ends from the spring onions and cut them diagonally into fine rings.  Remove the seeds from the chili pepper and cut into fine rings. Pour water from the kettle into a small pot and salt generously. Peel the carrots, rinse the zucchini under cold running water, dab dry with kitchen towel, remove both ends and cut into spaghetti form with a spiral cutter or into bite-sized pieces by hand with a knife. Cut the lime in half and press the juice into a medium-sized bowl and add the rape seed (or coconut) oil. Add the spring onions, coriander and chili to the dressing. Heat a medium-sized pan at a high temperature. Brush the salmon with olive oil on both sides and season with sea salt and pepper to taste. First fry the salmon filet crispy on the skin side for about 2 minutes. Heat the zucchini-carrot-zoodles briefly in a pan and then add to the dressing in the bowl. Season to taste with salt and pepper. Flip the salmon filet and reduce the heat to medium. Press the unpeeled garlic with your hand or the flat side of a knife and add to the salmon in the pan.  Arrange the vegetables in the center of the plate, place the salmon filet on top and enjoy!

Strawberry Arugula Salad with Monkfish

This tasty combination of arugula and strawberries is perfect for the beginning of summer!

Ingredients:
1 serving of monkfish (or a protein according to your plan)
1 serving of arugula
1 Tbsp. of chopped onion
1 serving of strawberries
1 Tbsp. of balsamic vinegar
Oil
Salt and pepper

Preparation:
Wash the arugula and pat dry. Wash the strawberries and cut them into slices. Peel the onion and then cut into fine strips. Mix the balsamic vinegar with salt and pepper and a little oil. Season the fish with salt and pepper and then cook in a pan with a little oil in a pan for about 2 minutes per side. Spread the arugula on a plate, add the strawberry slices and onion and sprinkle with the vinegar dressing. Place the fish next to it or on it and enjoy!

Salad with Sole and Apple

This easy and quick salad helps you get your apple day in a delicious meal!

Ingredients:
1 serving of sole filets
1 serving of salad according to your plan
1 apple
Vegetable Broth
Vinegar
Salt and pepper

Preparation:
Cut the fresh sole filet into medium-sized pieces, season with salt and pepper and cook on each side just before serving. Clean, wash, spin and cut the salad into bite-sized pieces. Wash the apple, pat dry, halve and remove the core. Cut the apple into narrow slices. Mix the vegetable stock with salt, pepper and vinegar. Mix the dressing with the salad in a bowl. Arrange on a plate and serve. Enjoy!

Turbot with Savoy Cabbage

After introducing savoy cabbage yesterday we wanted to share a delicious recipe using it today. Give this recipe a try and let us know what you think!

Ingredients:
1 serving of turbot
1 serving of savoy cabbage
1 apple
Vegetable broth
Salt and pepper

Preparation:
Cut the turbot fillet into medium sized pieces, season with salt and pepper, and then cook in a pan for two to four minutes, depending on the thickness, just before serving. Clean the savoy cabbage, remove the hard stalk, wash, drain and slice into thin strips. Heat a pan over medium heat and cook the cabbage for 3 minutes. Wash, quarter, pit, and dice the apple and add to the savoy cabbage. Add the vegetable broth and simmer for 10 minutes and season with salt and pepper. Serve the turbot on a bed of the cabbage and apple mixture. Enjoy!

Baked Cod with Herb Crust

Today we have a wonderful baked dish that is perfect for a cold winter day!

Ingredients:
1 serving cod or other white fish
1 serving vegetables (celery, paprika, chicory, carrot)
1 serving rye crisp bread
Garlic
Fresh parsley
Fresh thyme
1/2 tsp. mustard
Vegetable stock powder
1 Tbsp. olive oil
Salt and pepper

Preparation: 
Rinse the fish with cold water and pat dry. Season with salt and freshly ground pepper and brush with mustard. Wash the vegetables and cut them into strips. Gently sauté the vegetables in olive oil and season with the vegetable stock powder. Place the vegetables in an ovenproof dish. Carefully lay the fish on top and cook in the oven at 350°F (175 °C) for 10 minutes. Crush the crispbread using a food processor or by putting into a freezer bag and crushing with a rolling pin or meat tenderizer. Rinse and finely chop the fresh herbs and add to the crushed crispbread with olive oil to make a paste. Spread this mixture over the top of the fillet and place the fish back into the oven for another 5 minutes. To crisp the crust, place the dish under the broiler for a few minutes until the crust is nicely brown and crisp. Enjoy!

Turbot with Papaya Salad

This recipe can be adapted to be used with whatever fish is on your plan and tastes wonderful in the summer.

Ingredients:
1 serving of turbot
1 serving of Frisée
1 serving of Papaya
Vegetable Broth
1 slice of Rye bread
Salt and pepper

Preparation:
Cut fresh turbot fillet into medium-sized pieces, pepper and cook in a pan on each side for two to four minutes, depending on the thickness, just before serving. Clean the Frisée, wash and spin dry and cut into strips. Peel the papaya, remove the seeds, and cut the pulp into slices. Mix both together, season with salt, pepper and some broth. Cut toasted bread into cubes and add to the salad. Enjoy!

Tuna and Mango Salad

This tuna and mango salad is refreshing and delicious but most importantly easy to prepare!

Ingredients:
1 serving of fresh tuna
1 serving of iceberg lettuce
1 serving of mango
Vegetable broth
Salt and pepper

Preparation:
Cut fresh tuna fillet into medium sized pieces, season with salt and pepper, and then sauté for two to four minutes on each side, just before serving. Clean, wash and dry the salad and then cut into bite-sized pieces. Peel the mango and cut into thin strips. Combine the mango and lettuce, season with salt, pepper, and vegetable broth. Arrange fish and salad on a plate and enjoy!

Tip: For more flavor you can also add chili to the mango salad or depending on your plan/phase make a salad dressing using ginger, soy sauce, garlic, and chili.

Baked Fish

Depending on your Metabolic Balance plan, fish might be a protein option for you. One challenge with cooking fish is that it can difficult to keep it moist. An easy solution for this is to cook it in aluminum foil or parchment paper packet in the oven.

Simply take a variety of fish that fits your plan, add some veggies such as zucchini, bell peppers, tomatoes and then season with salt, pepper, lemon and your favorite herbs. Wrap everything into a little parcel and then bake in the oven.

Credit: Metabolic Balance Australia and New Zealand

Herb-Crusted Cod

Today we give you a wonderful recipe: herb-crusted cod (Phase-3-Recipe)

Ingredients for 1 serving:
Protein: 1 serving cod
Complex Carbs: 1 serving vegetables (celery, paprika, chicory, carrot),
1 serving rye crisp bread
Herbs: wild garlic (ramson) or Asian garlic chives, parsley. thyme
Spices: salt, ground pepper, 1/2 tsp. mustard, vegetable broth (powder e.g., Seitenbacher), 1 TBsp. olive oil

Preparation:
Wash fish with cold water and pat dry. Season with salt and ground pepper and brush with mustard powder. Wash the vegetables and cut them into strips. Gently sauté in olive oil and season with vegetable powder. Place the vegetables in an ovenproof dish. Carefully place the fish on top and cook in the pre-heated oven at 350°F (175°C) for 10 minutes [convection oven only heat to 300°F (150°C)]. Crush the crispbread using a food processor or put crisp bread in a plastic bag and crushing with a rolling pin. Rinse and finely chop herbs and add to the crushed crispbread, add some oil and spread it on the fish fillet. Place everything into the oven for another 5 minutes until the crust is nicely brown and crisp.

Enjoy!

MB 02-12 - Kabeljau