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

Fruity Sole Soup

Today’s recipe is something special – a fruity sole fillet soup!

You need:
1 serving sole fillet
1 serving cauliflower
1 serving dried apricots
vegetable stock
salt and pepper

Preparation: Wash the sole fillet, dab dry with paper towel, cut into rough chunks and lightly salt. Heat some water in a coated pan and fry the sole chunks all over. Wash and clean the cauliflower and divide into florets. Bring the vegetable broth to the boil in a saucepan, add the florets and apricots and cook at medium heat for about six minutes until soft. Remove a few florets to keep whole and puree the rest. Add the sole cubes and florets again and let the soup steep for another five minutes and season to taste. Enjoy!

MB 01-14 - getr.Aprikose

After all the Holiday Treats …

… it’s time for something light to eat! What do you think?

Fish with Mango Salad

You need:
1 serving fish fillet (e.g. turbot)
1 serving lettuce (e.g. frisee lettuce)
1 serving mango
1 slice whole grain sourdough rye bread, toasted
Spices: salt, pepper

Preparation:
Clean, wash and dry the salad. Cut into strips. Peel the mango and cut the fruit from the core and slice into strips. Mix salad and mango with salt, pepper and some broth. Cut the fresh fish fillet into medium sized pieces, add pepper and sauté gently for two to four minutes, depending on the thickness. Cut the toasted rye bread in cubes and add to the salad. Arranged the fish on top of the salad. Enjoy!

MB 12-27 - mango

Easy & Delicious: Grilled Salmon with Bell Pepper Puree

MB 08-12-2019

 

1 serving salmon fillet
1 bell pepper
Spices: herb salt, pepper, vinegar

Wash and dry salmon, drizzle some vinegar on the filet, season with herb salt and pepper to taste, and grill for about ten minutes. Cut the bell pepper in half, remove the stalk, seeds and partitions and place the bell pepper in the grill with the skin side up for about four minutes until the skin is slightly charred. Peel the skin, chop the pulp coarsely, puree in a NutriBullet or mixer. Pour the puree over the fish and serve.
Enjoy your meal!

Tuna Meets Mango

Today we enjoy an exotic tuna salad with mango slices

MB 07-29-2019
Ingredients:
1 serving fresh tuna
1 serving frisée lettuce
1 serving mango
some salt, pepper and vegetable stock

Cut fresh tuna fillet into medium sized pieces, pepper, salt lightly and sauté for two to four minutes on each side, depending on thickness, just before serving. Clean, wash and dry the salad. Cut into stripes. Peel the mango and cut the fruit pulp from the core, cut into stripes. Mix both with salt, pepper and some broth. Arrange fish and salad on a plate. Enjoy your meal!

 

Summer – Recipe: Fruity Soup with Sole

This recipe fits perfectly during the summer season: fruity soup with sole fillet

MB 17.7.2019
Ingredients:
1 serving sole fillet
1 serving cauliflower
1 serving dried apricots
Vegetable broth, Spices: salt and pepper

Preparation:
Wash the sole fillet, dab dry, cut into coarse cubes and salt lightly. Heat some water in a coated pan and fry the sole cubes all around. Wash and clean the cauliflower and divide into florets. Bring the vegetable broth to the boil in a saucepan, add the florets and apricots and cook at medium heat for about six minutes until soft. Remove a few florets and puree the rest. Add the sole cubes and florets again and let the soup steep for another five minutes and season to taste. Enjoy your meal!

 

Crispy & Tasty – Salmon in Rye Crust

Today enjoy crispiness with tasty salmon covered by a rye grit crust

MB 15.7.2019

Ingredients:
1 serving salmon
1 serving vegetables (carrot, celery, spinach, 1 tsp. diced onion)
10g rye grits (or one ground crispy rye bread)
Oil; spices: garlic, salt, pepper, nutmeg, herbs: Chive, parsley

Preparation:
Wash, clean and juice the carrot and celery. Boil the semolina with the vegetable juice, add the vegetable pomace (pulp of the juiced carrot and celery), and season. Stir in chopped herbs. Wash and clean the spinach. Brown onion cubes and garlic in oil, add spinach and season. Wash, dab dry and season the salmon. Put the spinach in an ovenproof dish, place the fish on top and cook for about 7 minutes in a steam cooker or oven. Remove from oven, spread cooked grits (or the ground crispy rye bread) on top of fish and put again briefly under the grill. Enjoy your meal!

TIPS:
You can also cook the grits with vegetable broth.
Instead of grits you can also use ground rye crispbread.

Roasted Salmon Filet with Zucchini-Carrot-Zoodles

Zoodles are an indispensable part of the health-conscious cuisine. Our young celebrity chef Jan-Philipp Cleusters loves to combine them with fish. This is his recipe for you:

MB (2019-06-18)

Preparation time: 12 minutes
Ingredients for 2 persons:
2 spring onions
4 sprigs coriander
1 small red chili pepper
2 carrots
1 zucchini
1 untreated lime
1 tbsp. rapeseed oil or coconut oil
2 salmon filet
1 tsp. olive oil
1 garlic clove

Preparation:

Place 1⁄2 l (17 fl.oz) 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. Rinse lime under hot running water, dab dry, rub the dark green peel and put aside in a small bowl. Cut the lime in half and press the juice into a medium-sized bowl and add the rape seed (or coconut) oil beating in a thin stream. Add the spring onions, coriander and chili to the dressing. Heat a medium-sized pan at a high temperature without adding fat. Rinse salmon filet under running cold water, dab dry with kitchen towel, brush 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-zoodels briefly in a pan and then add to the dressing in the bowl. Season to taste with sea salt and pepper. Turn 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, skin side up, and garnish with lime peel.

Enjoy!

Grilled Asparagus Salmon in a Foil

Ingredients:

  • Salmon
  • Olive oil
  • Salt and pepper
  • Dried oregano
  • Fresh Parsley
  • Rosemary
  • Asparagus
  • Onion
  • Lemon (would be your fruit, do you really want to use it?)

Instructions:

Turn on your grill and warm it up. Follow the picture instructions below:

salmon-in-a-foil-ingredients

Put your little foil packet on the grill.

Be careful when you open the packet to check if the fish is done. You don’t want to get a burn from the steam.

Thanks to Primaverakitchen for this simple and tasty recipe inspiration that I will be using tomorrow and thank you to Jessica Spaengler for the image of salmon for our feature image… yummy!