If you are looking for a comprehensive eBook on the
Dash Diet Phase One here is the only resource you will need. There is all the information you will need while you are on the Phase One, a 14 day meal plan with 36 Dash Diet Phase One specialized recipes; this includes
Dash Diet Phase One Breakfast, Lunch, Dinner, Soup, Slow Cooker and Dessert
recipes and so much more.
$3.95
Also included in this 67 page eBook are some helpful Dash Diet Phase One tips helping you with some of the most frequently asked question, Dash Diet Phase One Guidelines and places where you can get support while going through these 14 days and so much more helpful information for you to enjoy.
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.
