Salmon Patties
Serves 4
Ingredients:
1 medium yellow onion, half diced and sliced, divided
1 6-oz. can salmon packed in water
2 egg whites whisked
1 tsp dijon mustard
1/2 cup whole wheat bread crumbs
1 medium carrot, grated
1 medium zucchini grated
1 tbsp fresh cilantro, minced
olive oil or coconut oil
Directions:
1. In large bowl, mix together diced onion, salmon, egg whites, dijon mustard, bread crumbs, carrot, zucchini and 1 tbsp cilantro. Using hands from mixture into 4 large patties, about 4-5 inches in diameter.
2. Heat a large pan over medium heat for 1 minute. Mist with olive oil or coconut oil. Place all 4 patties in pan and cook for 2.5 minutes on each side or until lightly browned. Remove patties and serve.
Moroccan-Steamed Salmon with Quinoa & Carrots
Serves 2
Ingredients:
1/2 cup quinoa
1 cup water
sea salt
1 carrot, finely diced
2 cups cilantro leaves, plus more for garnish
1 clove garlic, crushed
2 tbsp. lemon juice
3 tbsp. olive oil plus more for brushing
1/2 tsp. cumin powder
1/4 tsp. red chile flakes
2 5-oz. fillets wild salmon, skin removed
freshly ground black pepper
Directions:
1. Rinse quinoa under cold water. In small saucepan, bring water to a boil. Add quinoa and carrots and bring to a boil, then reduce heat and simmer covered for about 20 minutes. Let quinoa rest, covered for 10 minutes and fluff with a fork.
2. Combine cilantro, garlic, lemon juice, olive oil, cumin, chile flakes and 1/2 tsp. salt in a food processor. Process until smooth.
3. Lightly season salmon with salt. Brush bottom of a metal steamer basket with oil (if using a bamboo steamer, line bottom with a large leaf of lettuce or a piece of parchment paper). Arrange fish in steamer and set over boiling water, covered, for 6-9 minutes, or until fish is cooked through.
4. Lift fish out of steamer. Serve over quinoa. Spoon cilantro sauce on top and garnish with fresh cilantro leaves.
Tuna Steaks with a Cucumber Dill Salsa
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 tuna steaks
half a large cucumber
1 cup purple kale, finely chopped
2 tablespoons fresh dill, chopped
3 tablespoons olive oil
1 tablespoon red wine vinegar
salt and black pepper
Directions:
1. Scoop out the seeds of the halved cucumber. Then dice and mix with the dill and kale.
2. Heat a skillet over medium-high heat. Rub a bit of oil on tuna steaks and cook for 2-3 minutes on each side. Time will vary due to thickness and preference. Most enjoy tuna medium-rare, leaving it pink in the middle.
3. Place tuna steaks on plates and top with cucumber salsa.
4. Keep skillet over heat and add oil, vinegar and a pinch of salt and ground pepper to taste. Let sizzle for a few seconds and then drizzle over fish with salsa.
5. Serve immediately.
Variations:
Substitute fennel for the cucumber or bok choy for kale, for a twist.
Integrative Nutrition 2010
Pan-Fried Tilapia
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 2 servings
Ingredients:
2 8-ounce tilapia fillets
1/2 pound fresh shiitake mushrooms, sliced thinly
3 stalks scallions, sliced thinly
1 teaspoon fresh sage (optional)
1 teaspoon grated lemon peel
5 teaspoons olive oil
salt and pepper to taste
Directions:
1. In a skillet, heat oil and sage and cook fish 2-3 minutes on each side. Remove from pan.
2. Add shiitake mushrooms.
3. Cook for another 2 or 3 minutes.
4. Remove from heat, place mushrooms over fillets and sprinkle with lemon peel.
5. Garnish with scallions. Serve and enjoy!
Integrative Nutrition 2010
Lime Mahi Mahi
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 4 servings
Ingredients:
4 portions, 6-8 ounces each, mahi mahi fillets
2 limes, juiced
2 inches fresh ginger root, grated, about 1 1/2 tablespoons
3 tablespoons dark tamari soy sauce
1 tablespoon olive oil
1 lemon
salt and pepper
Directions:
1. Season mahi mahi fillets with salt and pepper.
2. Combine the lime juice, dark soy sauce, ginger and a little oil in a shallow dish.
3. Turn the mahi mahi in the citrus soy marinade and let it sit for 10 minutes.
4. Preheat skillet on medium-high heat.
5. Cook with marinade for 6 minutes per side for a 1-inch fillet or until fish is firm and opaque.
6. Garnish with a slice of lemon and serve.
Integrative Nutrition 2010
Ginger Broiled Salmon
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 4-ounce wild salmon fillets
2 teaspoons fresh grated ginger
2 tablespoons umeboshi plum vinegar
1 tablespoon coconut oil
1/4 cup water
Directions:
1. Mix the vinegar, oil, water and ginger.
2. Place the fish in a baking dish and marinate in sauce for 30 minutes.
3. Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how you like your salmon cooked.
4. Baste once or twice while broiling.
5. Serve, using the remaining marinade as sauce.
Integrative Nutrition 2010
Cashew Crusted Cod
Prep Time: 10 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
4 cod loin fillets
1/2 cup cashews, very finely chopped
2 tablespoons silken tofu
4 tablespoons chives, chopped
1 teaspoon mustard
grated zest and juice of 1 lemon
salt and black pepper
Directions:
1. Preheat oven to 425 degrees.
2. Place cod in a lightly greased, shallow baking dish.
3. In a separate small dish mix the tofu and mustard, season with salt and pepper.
4. In a small dish mix chives, horseradish, lemon zest and juice.
5. Cover cod evenly with both mixtures.
6. Top with cashews.
7. Bake for 18-20 minutes or until the fish is just done, and the crust is golden and crunchy.
Integrative Nutrition 2010