This simple recipe takes advantage of the contrasting character of wild blueberries and horseradish.
You can cook it on the grill, or under the broiler: either way, it’ll be downright delicious.
4 (6 oz) wild salmon filets
1 teaspoon black pepper
1/2 teaspoon cinnamon
1/4 cup thawed organic blueberries or raspberries, pureed
1 tablespoon horseradish (or to taste)
1/2 teaspoon red wine vinegar
Heat grill (or broiler, just before you are ready to cook)
In small bowl, combine salt, pepper, cinnamon, pureed berries, horseradish, and vinegar. Mix well.
When ready to cook, lightly oil grill rack. Cook salmon for 6‒8 minutes or until fish flakes easily with fork.
During last 3 minutes of cooking, baste with berry mix. Serve with any remaining berry mix on the table.
3 garlic cloves
1 tbsp. melted coconut oil
2 tbsp. lemon juice
½ tsp fresh dill weed
½ tsp. fresh parsley
½ tsp. fresh tarragon
1 lb. wild salmon
Pre-heat oven to 325 degrees.
Mince the garlic. Combine the garlic, coconut oil, lemon juice, and herbs in a bowl. Mix.
Rub a cookie sheet with coconut oil to prevent sticking (or cover the pan with parchment paper). Place salmon, skin-side down, on the sheet pan. Evenly spread the herb mixture over the salmon. Bake for approximately 15–20 minutes or until fish flakes easily when tested with a fork: internal temperature of the salmon should be 155 degrees.
Makes: 4 servings
Cilantro and lime make this simple shrimp dish outstanding. Serve this with a salad. It’s packed with protein, low in calories, and cooks in minutes which is great when you need a quick delicious meal.
2 tsp coconut oil
2 lb shrimp, shelled and deviened
6 cloves garlic, crushed
1/3 cup chopped fresh cilantro
salt and pepper
Heat a large frying pan on medium-high heat. Add oil to the pan, when hot add shrimp. Season with salt and pepper. When the shrimp is cooked on one side, about 2 minutes, turn over and add garlic. Sauté another minute or two until shrimp is cooked, careful not to overcook. Remove from heat. Squeeze lime all over shrimp and toss with cilantro. Serve hot.
Serving size 6 oz and serves 4
This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.
4 teaspoons reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons coconut oil, divided
1 1/2 cups quinoa, rinsed well
2 teaspoons grated or minced garlic
3 cups water
1 teaspoon salt
1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup rice vinegar
1 cup thinly sliced scallions
1/3 cup finely diced red bell pepper
1/4 cup finely chopped fresh cilantro, for garnish
Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon coconut oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
Meanwhile, whisk 3 tablespoons coconut oil, the remaining 2 teaspoons tamari (or soy sauce) and vinegar in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons coconut oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Makes 6 servings – 1 cup each
Be sure to buy “dry” scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are mushy, less flavorful and won’t brown properly.
Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
- Zest and juice of 1 lemon, divided
- 1/2 cup sliced almonds, finely chopped
- 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
- 1 teaspoon kosher salt, divided
- Freshly ground pepper to taste
- 1 1/4 pounds cod or halibut, cut into 4 portions
- 4 teaspoons Dijon mustard
- 2 cloves garlic, slivered
- 1 pound baby spinach
- Lemon wedges for garnish
Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.
Makes 4 servings
- 2 Tbsp coconut oil
- 1/4 cup diced green onions
- 1 Tbsp fresh thyme
- 1 Tbsp fresh rosemary
- 1 bunch asparagus. Trimmed and cut into 1-inch pieces
- 1 1/4 lb shrimp
- 2 Tbsp lemon juice
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes, opt.
Heat oil in a large skillet over medium-high heat. Add green onions and cook until softened.
Add thyme, rosemary, and asparagus. Cook, stirring, until asparagus is slightly softened.
Stir in shrimp, cover, reduce heat to medium, stirring occasionally until shrimp is opaque and asparagus is tender.
Drizzle with lemon juice and season with salt and pepper and red pepper flakes if desired.
May serve over riced cauliflower. (Recipe in Vegetable Section)
You can also substitute fresh green beans in place of the asparagus.