Seafood Recipes

Here are some of my favorite Dash Diet Phase One Fish Recipes. You are encouraged to have fish 3 times a weeks for health and nutritional purposes, fish have so many health benefits. 

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Tilapia and Mango Salsa

Tilapia with Mango Salsa is a very healthy and flavorful recipe it is best with fresh mangoes, but if they are out of season mangos are available frozen or in jars.

1 Pound of Tilapia

The Mango Salsa

• 
  1 fresh mango*
• 1 medium tomato
• 4 green spring onions
• ½ lemon juice
• 2 tablespoons chopped cilantro
• ½ teaspoon dill
• Ground black pepper

Prepare the salsa first.

Peel fresh mango and dice into small pieces about ¼ to 3/8" square.

Chop tomato and thinly slice the green onions. Mix together with the mango and lemon juice. Sprinkle with the cilantro and stir. Chill. 

On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high heat (you want it browned but not burned), season with a favorite spice for fish, little pepper and dill. 

Serve on dishes with mango salsa spooned over the top. 

Serve with grilled vegetables like zucchini. Serve with brown or white Basmati rice and a nice homemade sauce. 

*When mangoes aren’t in season they are also available in a jar or frozen mangoes.

GINGER SALMON

This Asian-inspired salmon recipe served with your favorite vegetable medley.
Ingredients: 

·        1 tablespoon minced fresh ginger

·        ½ teaspoon sesame oil

·        1 teaspoon olive oil

·        ½ teaspoon rice wine vinegar

·        1 teaspoon soy sauce

·        2 (8-ounce) salmon fillets

Directions

Preheat the oven to 400°F.

In a medium bowl, mix together the ginger, sesame oil, olive oil, rice vinegar, and soy sauce.

Add the salmon fillets. Cover completely with the sauce.

Line a baking dish with aluminum foil. Place the fillets inside. Pour any remaining sauce over the fillets.

Put the dish into the preheated oven. Bake for 15 to 20 minutes, depending on the thickness of the fillets.

Remove the dish from the oven and serve with a medley of your favorite vegetable like cauliflower, carrots, sweet potatoes and broccoli.

Lemon Baked Fish

Fish is often overlooked by Phase One dieters, but you are allowed 6 oz of fish or lean meats per day. Here is one of my easy to bake fish recipe that is a little tangy. Recipe is for 4.

INGREDIENTS

• 3 tablespoons lemon juice
• 3 tablespoons butter, melted
• 1/4 cup all-purpose flour
• 1/4 teaspoon paprika
• 1/4 teaspoon lemon-pepper seasoning
• 4 cod fillets (6 ounces each)
• 2 tablespoons minced fresh parsley
• 2 teaspoons grated lemon rind
  
  DIRECTIONS

Preheat oven to 400°. 

In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.

Place in a 13 x 9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon peel; sprinkle over fish.

Nutritional Facts
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.