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

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.