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Baked Fish with Tomatoes, Olives and Fennel (MD) (KD)


1 tblsp. olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 fennel bulb, green stalks and outer layers removed and sliced thinly
4 plum tomatoes, chopped
¼ cup kalamata or other black olives, pitted and chopped
1 tblsp. chopped fresh basil
1 tsp. lemon juice
Sea salt to taste
Fresh ground black pepper to taste
1 lb. fresh fish fillet (halibut, monkfish or Chilean sea bass)

Preheat oven to 425. In a large skillet, heat oil over medium-low heat. Add onion, garlic and fennel and cook 3-5 minutes. Add tomatoes and cook stirring occasionally, 7-8 minutes. Remove from heat and stir in olives, basil and lemon juice. Season with salt and pepper.

Pat fish dry, cut into four pieces and season with salt and pepper. Place fish in a lightly oiled glass dish. Spoon equal amounts of sauce over each piece of fish. Place tight fitting lid on dish so no steam can escape. Bake until cooked through, about 15 minutes.

Serves three.

Chili-Rubbed Tilapia with Asparagus & Lemon (MD) (KD)


2 lbs. asparagus, trimmed & cut into 1 inch pieces
2 tblsp. chili powder
½ tsp. garlic powder
½ tsp. salt, divided
1 lb. tilapia, Pacific sole or other firm white fish fillets
3 tblsp. lemon juice

Steam asparagus until tender crisp and spread out on a plate to cool.

Combine chili powder, garlic powder and ¼ tsp. salt on a plate. Dredge fillets in the spice mix to coat.

Heat oil in a large skillet over medium high heat. Add the fish and cook until just opaque in center, turning halfway thru (5 to 7 minutes).

Divide on 4 plates. Immediately add lemon juice, remaining salt and asparagus to the pan and cook stirring constantly until asparagus is coated and heated through (about 2 minutes.)

Serves three.

Julia's Mahi Mahi (MD)


2 pieces Mahi Mahi
3 tblsp. Tamari (soy sauce may have gluten)
1 clove crushed garlic, more if desired
3 tblsp. balsamic vinegar
3 tsp. olive oil
3 tblsp. honey
1 tsp. grated fresh ginger
Salt and pepper to taste

In a shallow glass dish, stir together honey, soy sauce, balsamic vinegar, ginger, garlic and 2 tsp. olive oil. Season fish with salt and pepper and place into marinade for 20 minutes.

Heat 1 tsp. olive oil in small frying pan. Reserve the marinade. Sauté fish for 4 to 6 minutes per side turning only once until fish flakes easily with a fork. Remove and keep warm. Pour marinade into same pan and bring to a boil to thicken to a glaze consistency. Spoon glaze over fish and serve immediately with brown rice.

Serves two.

 

Salmon with Roasted Garlic & Rosemary (MD) (KD)


2 cloves garlic, unpeeled
3 tblsp. freshly squeezed lemon juice
4 springs fresh rosemary (or 1 tsp. dried)
¼ cup extra virgin olive oil
2 8-10 oz. wild salmon fillets

Roast garlic in a 350 oven for 45 minutes. Remove from oven, cool and peel. In a food processor, combine the garlic, lemon juice, rosemary and oil.

Lightly oil a baking dish with olive oil. Place salmon in dish, spread with puree, and bake at 350 until flaky, about 20 to 30 minutes.

Serves two.

 

Teriyaki Mahi Mahi (MD)


2 pieces Mahi Mahi
3 tblsp. soy sauce or Tamari
1 clove crushed garlic, more if desired
3 tblsp. balsamic vinegar
3 tsp. olive oil
3 tblsp. honey
1 tsp. grated fresh ginger
Salt and pepper to taste

In a shallow glass dish, stir together honey, soy sauce, balsamic vinegar, ginger, garlic and 2 tsp. olive oil. Season fish with salt and pepper, place into marinade for 20 minutes.

Heat 1 tsp. olive oil in small fry pan. Reserve the marinade. Sauté fish for 4 to 6 minutes per side, turning only once until fish flakes easily with a fork. Remove and keep warm. Pour marinade into same pan and bring to a boil to thicken to a glaze consistency. Spoon glaze over fish and serve immediately.

Serve with brown rice.  Serves two.

Recipe Key: OD = Optimal Detox; MD = Modified Detox; HC = Healthy Choice; KD = Ketogenic Diet

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