Recipes

Lemon Oregano Whitefish Packet w/ Asparagus

Ingredients

  • 100g whitefish
  • asparagus (allowed amount)
  • juice of one lemon
  • 1 t oregano
  • salt/pepper

Instructions

  1. Preheat the oven to 400F.
  2. Snap off woody ends of asparagus and discard.
  3. Tear off a large sheet of non-stick aluminum foil.
  4. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
  5. Place whitefish on top of asparagus.
  6. In small bowl, combine lemon juice & oregano, and pour over fish.
  7. Fold up edges and completely seal packet on all sides.
  8. Bake 10-20 mins, until fish flakes.
  9. Serve.

Shrimp or Lobster Ceviche

Instructions

  • Peel and devein shrimp or if using lobster, prepare it so that you are left with 100 grams of whichever meat you are using
  • Squeeze the juice of one lime into a medium bowl
  • Typically ceviche is made so that the acidic juice cooks the raw seafood in the bowl. There isn’t enough citric acid in the hCG recipe to “cook” it this way, so toss the meat on the George Foreman or b oil it first.
  • Cut up one entire tomato and add to the bowl
  • Shred a small handful of cilantro and add to the bowl
  • Stir in sea salt, cracked pepper, a dash of cumin, and onion powder
  • Submerge the shrimp or lobster meat in the bowl
  • Let sit for 30 minutes to an hour to let flavor marry
  • Eat alone or over melba toast

Baked Tilapia

Ingredients

  • Tilapia (100 grams)
  • Paprika
  • Garlic Powder
  • Sea Salt
  • Chili Powder
  • Pepper

Instructions

  1. Sprinkle seasonings on both sides of fish and place in a baking dish.
  2. Cover with foil and bake at 350 F until Tilapia flakes apart easily with a fork.

Fish w/ Baked Tomatoes

Ingredients

  • orange roughy, halibut, or tilapia
  • lemon juice
  • lemon pepper
  • fresh dill
  • 1 tomato
  • apple cider vinegar

Instructions

  1. Take fish and squeeze lemon juice on top. Sprinkle with lemon pepper and dill.
  2. Slice tomato about 1/4 inch thick and drizzle apple cider vinegar and lemon pepper over the top.
  3. Lay tomato in the bottom of a baking dish and lay fish on top.
  4. Cover with foil and bake 375 F for about 12 minutes or until done.

Orange Roughy w/ Strawberry Salsa

Ingredients

  • 1 lb. Orange Roughy or other white fish
  • 20 lrg. strawberries
  • ½ red onion, chopped fine
  • 2 limes, juiced
  • ¼ c. fresh snipped cilantro
  • 1 jalapeno, chopped fine (I chop mine in a food
  • processor or blender.)
  • ½ orange, juiced
  • Salt and pepper to taste

Instructions

  1. Marinate chopped onion in the fresh squeezed lime juice, while preparing the other salsa ingredients.
  2. Remove stems from strawberries wash and dice into small cubes. Place into a medium mixing bowl. Add; cilantro, jalapeno, orange juice, and the onion lime marinade.
  3. Stir. Refrigerate until ready to serve.
  4. Preheat oven 400 F.
  5. Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper.
  6. Cook for 12-15 minutes or until fish flakes easily with a fork.
  7. Place fish on serving plates and spoon strawberry salsa over each fillet.

Makes 4 servings

Salsa makes 4…. ¼ c. servings
Calories: 37 per serving Fat: 0g.

Fish and salsa together
Calories: 127 per serving Fat: 1g


Shrimp Scampi

Ingredients

  • 1 lb. raw shrimp, peeled and deveined
  • 2 T. I Can’t Believe It’s Not Butter Spray
  • 2 cloves garlic, minced
  • 1 T. fresh snipped parsley or 1 t. dried
  • 2 lemons, juiced
  • ¼ c. chicken broth
  • Dash cayenne pepper

Instructions

  1. Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic, parsley, lemon juice, chicken broth, and cayenne pepper.
  2. Bring to a boil stirring constantly. Boil 1 minute.
  3. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.

Makes 4 servings
Calories: 85 per serving Fat: 1g.


Halibut Steak w/ Cucumber Sauce

Ingredients

  • 1 lb. Halibut steaks, ¾ inch thick
  • ½ c. fat free plain yogurt
  • ½ c. cucumber, finely chopped
  • ¼ t. dried dill or mint
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400 F or grill to medium

For sauce;

  1. In a small bowl stir together yogurt, cucumber and dill. Cover and chill until serving.
  2. Lightly mist a baking sheet with olive oil pan spray. Place halibut on baking sheet and sprinkle with salt and pepper.
  3. Bake or grill for 12-15 minutes or until fish flakes easily when tested with a fork.
  4. Serve each with 2 T. cucumber sauce.

Makes 4 servings
Calories: 107 per serving Fat: 1g


Tuna Salad

Ingredients

  • 4 oz. White Albacore tuna, in water, drained
  • 1 lrg. radish, grated
  • 1 green onion, sliced
  • ½ stalk celery, thinly sliced
  • ½ T. Fat Free Mayonnaise
  • 1 T. fresh squeezed lemon juice
  • Lemon pepper to taste
  • Mustard to taste

Instructions

  1. Place all ingredients in a small bowl and mix well.
  2. Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for greens of your choice, and a lemon wedge squeezed over top.

Makes 1 serving
Calories: 160 per serving Fat: 4g.


Spiced Scallops & Shrimp

Ingredients

  • ½ lb. bay scallops
  • ½ lb. raw shrimp, peeled and deveined
  • 8 green onions, sliced
  • 1 pkt. Splenda or other sugar substitute
  • 1 T. fresh cilantro, chopped
  • Salt to taste

Spice Mix Ingredients

  • 3 cloves garlic, peeled
  • 1 in. piece fresh ginger, peeled
  • 2 t. mild curry powder
  • 2 T. fish sauce or to taste
  • ¼ c. water

Instructions

  1. First make the spice mix by putting all ingredients in a food processor fitted with a metal blade and process until smooth.
  2. Heat a large nonstick skillet over medium heat. Lightly mist with olive oil pan spray, add the spice mix and cook, stirring for 30 seconds.
  3. Turn heat up to medium-high; add scallops, shrimp, green onion, and Splenda to skillet. Stir-fry for about 3-5 minutes, until shrimp are pink and scallops are firm.
  4. Remove from heat and stir in fresh cilantro.

Makes 4 servings
Calories: 105 per serving Fat: 1.5g.


Un-Fried Tilapia

Ingredients

  • I lb. Tilapia, or other white fish
  • 4 T. finely ground Melba toast, process in a blender or food processor
  • 1 t. dried thyme
  • 1 t. dried basil
  • ½ t. garlic powder
  • ½ t. lemon pepper
  • 1 t. Blackening seasoning, or to taste

Instructions

  1. Preheat oven to 400 F.
  2. Lightly mist a baking sheet with olive oil pan spray. Put Melba crumbs and all seasonings on a plate. Mix well.
  3. Coat both sides of fish fillets with crumb mixture and transfer to baking sheet.
  4. Place baking sheet on bottom rack of oven. Bake for 20 minutes or until fish flakes and is golden brown.
  5. Serve with a lemon wedge.

Makes 4 servings
Calories: 115 per serving Fat: 2.5g.