Category Archives: Fish

Your meal plan will go swimmingly!

Dairy-free, Fish, Lean & Green Meal Recipes

Wild Sockeye Salmon with Zoodles

Wild Sockeye Salmon with Zoodles
Lean & Green, 2 condiments

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5 oz cooked salmon
1 cup worth of cooked zoodles
1/2 cup diced canned tomatoes
2 tbsp Walden Farms alfredo sauce
2 tbsp low fat Parmesean cheese (optional – one additional condiment)

5 oz of delicious sockeye salmon, purchased from Costco, comes perfectly individually vacuum sealed and ready for your own personal portion. I keep this in my freezer at all times! I defrost it quickly using the defrost feature on my microwave, or you can just soak the whole package in cold water and change the water every five minutes for about 4-5 changes.

Add 2 tbsp Walden Farms Alfredo for one condiment… Some Parmesan to top it all off (2 Tbsp for low fat Parmesan cheese is one condiment), and it’s done! I added 1/2 c diced tomatoes for a burst of color & flavor.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Fish, Lean & Green Meal Recipes

Tilapia in Pink Sauce over Shirataki Noodles

Presenting: Tilapia over tofu shiritaki noodles with pink sauce!

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I pan fried some tilapia fillets in a pan with just Pam, salt and pepper. Just takes a few minutes in the skillet. They were soft and buttery. Set aside.

Prepare shirataki noodles by rinsing thoroughly, and dry them out in a skillet.

Add 2 tbsp Tofutti cream cheese (I used garlic flavor), melt it into the pasta. Then take one serving of 5g carbs or less tomato sauce (I used 1/2 cup Paesana Tomato Basil brand) and stir it into the cream sauce.

Plate noodles, arrange 7 oz cooked tilapia on top. Sprinkle with 2 tbsp low fat Parmesan cheese.

It was fabulous because the fish had just tons of sauce to swim in 🙂 and I dove right in!

Full lean, green, 2 healthy fats (the cream cheese), and one condiment (2 tbsp reduced fat Parmesan cheese = 1 condiment).

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy-free, Fish, Lean & Green Meal Recipes

Salmon with Asian Eggplant, Mushrooms & Scallions

Asian Eggplant with Mushrooms and Scallions.
Topped with a seared piece of 5 oz salmon cooked perfectly rare.
Full lean & green with 1.5 cups of vegetables. One condiment with Walden Farms.

salmon

I’ve learned that you don’t have to use anything more than Pam to cook the diced eggplant in a non-stick skillet for about 15 minutes to get it nice and soft. The same is true for the salmon.

I read somewhere that Asian eggplant is MUCH sweeter than regular eggplant, and that you don’t have to salt it or anything to make it delicious. Sounded good to me! And delicious it was. I chopped the whole eggplant and made a batch for my family. I also sauteed mushrooms and scallions and added it all together. Since they are ALL 1/2 cup per green, you can mix them all together and measure them out cooked as 1.5 cups for your green serving. I just put the rest of the vegetables out on the table for my family. You can opt to store some for later (hint – add some salsa or stewed tomatoes and it can return the next time as as a delicious Mediterranean salad!)

I recommend adding for flavor Walden Farms Asian dressing – 2 Tbsp per serving – zero calories or carbs. Add it to the end of your cooking time so that it doesn’t evaporate. You can also use 1 tbsp soy sauce for a condiment, or 1 tsp Teriyaki sauce (admittedly that one does not go very far! – I’d reserve to drizzle directly over the salmon).

For additional condiments, I recommend adding minced garlic (1 tsp per condiment) and fresh ginger root (2 tsp per condiment) or dried Chinese ginger (1/2 tsp ground per condiment)

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Fish, Lean & Green Meal Recipes, Side Dishes

Salmon Over “Fettuccine” Alfredo

Wow. Just wow. Salmon over delicious, creamy fettuccine Alfredo! Just can’t believe that this is low calorie!
Full lean and green.
1.5 condiments
For extra decadence, double the sauce and go crazy for 3 condiments. You know I do:)

alfredo

2 tbsp Walden Farms Alfredo Sauce
1 tbsp low fat cream cheese
6 oz uncooked salmon
One package Shirataki fettuccine noodles (I like the House Foods brand)

Prepare Shirataki noodles by straining, rinsing well, and dry skillet frying in a skillet. This means you don’t spray any Pam in the pan, just sautee them DRY. At this point, you can lower the flame and put in the cream cheese to melt and stir it in. Then add the alfredo sauce (if you cook it too much it will evaporate as it is mostly comprised of water).

OR you can place the sauce and cream cheese in the microwave for 30 seconds, then whisk to blend in cream cheese.
Mix the sauce into the fettuccine and plate.

Salt and pepper to taste.

Sear 5 oz salmon in nonstick skillet. Just use pam. You need nothing else. Salt and pepper to taste.

Add 1/2 cup any vegetable of your choice. I have broccoli here, but mushrooms are also an excellent choice.

Sprinkle with a little Parmesan cheese (optional).

Don’t have the WF Alfredo sauce? Use a little almond milk or plain water to thin the sauce out a bit instead.

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.