Phase 1 Main Dish Recipes
Grilled Salmon with
2 pieces salmon (5 to 6 ounces each)
1 teaspoons extra-virgin olive oil
1 teaspoons fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 teaspoon garlic from jar
1/2 teaspoon dried rosemary, crushed*
Combine the olive oil, lemon juice, salt,
pepper, garlic, and rosemary in a bowl. Spoon the mixture onto the fish.
To grill, arrange the fish on a grill rack or
use a grill basket sprayed with olive oil cooking spray. Grill over
medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2"
of thickness). If the fish is more than 1 inch thick, gently turn it halfway
To broil, spray the rack of a broiler pan with
olive oil cooking spray and arrange the fish on it. Broil 4" from the heat
for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick,
gently turn it halfway through broiling.
To serve, top the fish with capers, if using,
and garnish with rosemary sprigs, if desired.
*Dill can be substituted for
Grilled Salmon with
1 1/2 tablespoons olive oil
1/2 teaspoon fresh lime juice
1 1/2 teaspoons dried marjoram
Pinch of salt and ground black pepper to taste
(about 1/16 teaspoon)
Two 6-ounce salmon steaks
Mix together the oil, lime juice, marjoram,
salt, and pepper in a small bowl. Brush the salmon steaks all over with
the mixture. Set up a grill or preheat a broiler. Position the fish about
4 inches from the heat source and grill or broil the steaks for about 3
minutes per side, until the fish flakes easily, brushing with more lime
oil after turning the fish.
Two servings. From Sugar Busters Quick & Easy Cookbook: If consumed
immediately, this is the best of the best.
Two 6-ounce fresh nonoily white fish fillets (red snapper,
orange roughy, flounder, trout)
1/4 teaspoon garlic salt
1/2 large lemon
1 tablespoons olive oil
2 tablespoons chopped fresh flat-leaf parsley
and dry fish. Sprinkle with garlic salt. Squeeze lemon juice generously
over the fish. Pour the oil into the bottom of a large skillet and preheat
over high heat. Add the fillets and sprinkle with half of the parsley.
Cook until the fish is browned on the bottom, about 2 minutes. Turn,
sprinkle with the rest of the parsley, and cook for about 2 minutes more,
until browned on the second side. Serve immediately.
2 tablespoons olive oil
1/3 cup thinly sliced yellow onion
1 teaspoon dried oregano
1 medium zucchini, thinly sliced
1 medium tomato, cut into thin wedges
12 ounces white fish fillets (nonoily fish such as orange roughy,
tilapia, or trout)
1 teaspoon salt
1/2 teaspoon ground black pepper
1/4 cup grated mozzarella cheese
1/4 cup grated provolone cheese
Combine the oil and onions in a large skillet. Sprinkle with
oregano and sauté over medium heat until the onions are translucent,
about 2 minutes.
Stir in the zucchini and cook for 2 minutes more. Add the tomato
and stir. Lay the fish fillets on top of the vegetables. Sprinkle with
salt and pepper. Reduce the heat to medium-low, cover, and simmer for
about a 8 minutes, until the fish flakes easily.
Sprinkle the fish with the cheeses. Re-cover and cook until the
cheese has melted, about 2 minutes. Transfer the fillets to dinner plates,
and serve the vegetables on the side.
Baked Fish With Beans and Salsa
From http://recipestoday.com. This
is incredibly easy.
1 can (15 to 16
your favorite beans, drained and rinsed
1 cup of fresh
salsa (sold in refrigerated section)
Fish fillets for two
(about 12 ounces)
cheese (about 1/4 cup)
into a lightly oiled 9-inch baking dish. Spoon salsa on top of beans. Top with desired amount of fish
fillets. Sprinkle the top with the grated Parmesan cheese. Cover with
foil. Bake at 400 degrees F for 10 minutes.
Uncover and continue
to bake another 10 minutes.
Serve with a salad
for a complete meal.
1/2 each green, red, and yellow bell peppers
1 medium onion
3 large cloves garlic, peeled
2 teaspoons vegetable oil, preferably canola
2 tablespoons lite soy sauce
4 pieces salmon fillets (about 5 or 6 oz each)
Nonstick cooking spray
1/4 teaspoon pepper
Heat broiler. Thinly slice peppers, onion and garlic. Grate
peel of lime and squeeze the juice (for 1 teaspoon peel and 4 teaspoons juice).
Heat 1 1/2 teaspoons oil in large nonstick skillet. Add peppers
and onion; sauté 10 minutes. Push to edge of skillet. Add remaining 1/2
teaspoon oil to middle. Sauté garlic 1 minute until fragrant. Add 1/3 cup
water, the soy sauce, and lime peel and juice. Cover and simmer 5 minutes
or until peppers are soft.
Coat fillets with nonstick cooking spray; season with
pepper. Place skin side down on broiler rack set in broiler pan. Broil 5 minutes or until cooked through.
with the peppers and serve immediately.
Note: You can use skinless fillets and pan-fry instead of
Rapid Roasted Salmon with Dill and
Four servings. From Woman’s Day Magazine
3 tablespoons olive oil
1/2 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon pepper
4 salmon steaks (about 6 oz each)
1 bunch (about 1 lb) asparagus, tough ends trimmed
2 medium summer squash (about 6 oz each), cut into
Lemon wedges (for garnish)
Snipped dill (for garnish)
Heat oven to 500 degrees F (yes, 500 degrees!). Position
racks to divide oven in thirds. Line 2 baking sheets with sides with foil
(for easy cleanup); coat foil with nonstick spray.
Combine olive oil, garlic, salt, and pepper in small bowl.
Spread fish on 1 baking sheet, asparagus and squash on the other. Brush
both sides of fish and vegetables with olive oil mixture.
Roast 10 to 15 minutes, switching position of pans halfway
through cooking time (no need to turn food over) until fish is cooked
through and vegetables are tender.
Serve with lemon wedges and snipped dill if desired.
*Note: Use yellow squash or zucchini, or a combination of
Salmon with Balsamic Reduction
Six servings. From local newspaper.
1/2 cup aged balsamic vinegar
1/2 cup chicken broth
1 teaspoon finely chopped fresh thyme
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2-pound salmon fillet, cut into 6 equal pieces
2 teaspoons canola oil
Combine the vinegar and chicken broth in a nonreactive pan.
Bring to a simmer and reduce gently over low heat until reduced by half,
20 to 25 minutes. Set aside.
While the vinegar is reducing, combine the thyme, salt, and
pepper, then rub the top of the salmon pieces evenly with it.
Place a skillet over medium-high heat until hot, then add
the oil; when it is hot, add half the salmon flesh-side down. Saute for 6
minutes. Turn over the fillets and cook for 5 to 6 more minutes, until
flaky but still slightly pink in the middle. Repeat with the remaining
Drizzle the salmon with some of the reduction. You may not
need all the sauce.
Light and Spicy Fish Red Snapper
Two servings. From
Crocker and Allrecipes.
2 red snapper fillets (about 6 ounces each)*
1/4 teaspoon garlic powder
Salt and ground black pepper to taste
1/4 cup picante sauce
1/2 lime, juiced
Preheat oven to 350 degrees
F. Place a sheet of
aluminum foil onto a baking sheet and grease lightly.
Place fillets onto the foil, and sprinkle with garlic
powder, salt, and pepper. Spoon picante sauce over fillets, and squeeze
lime juice over the top. Bring the sides of the foil together, and fold
the seam to seal in the fish.
Bake in preheated oven for 15 to 20 minutes, or until fish
flakes easily with a fork.
*Note: You can substitute other firm-fleshed fish such as
ocean perch or grouper.
This is good.
1 piece of skinless salmon, about 1 1/2 to 2 pounds
This is the way we do it. In the Weber dome-topped grill,
start the fire using mesquite or hickory wood blocks.
(See instructions on the
wood chip/block package.)
Cut salmon into 5 or 6 serving-size pieces (about 5 or 6
ounces each). Coat the pieces with olive oil and Cajun seasoning (or other
seasonings) to taste. Place on heavy aluminum foil, turning up edges to make a
When wood is ready, which doesn't take long, place foil with salmon on the grill.
Make sure vents on bottom of grill are open. Put lid on
grill and open lid vents. Smoke about 20 to 25 minutes, or until fillets are
done. Don’t overcook as you don’t want them to dry out.
Serve leftovers with eggs for breakfast or cold on salads
Grouper with Spinach
From Cooking Light’s
5 Ingredient 15 Minute Cookbook.
4 (4 ounce) grouper
2 teaspoons Greek seasoning
1 10 ounce package fresh spinach
1 tomato chopped
1/2 cup crumbles basil and tomato flavored feta cheese
Coat a large nonstick skillet with cooking spray and heat over
Sprinkle both sides of fish with seasoning and add to skillet. Cook for 3
minutes. Turn fish, top with spinach, tomato, and cheese. Cover and cook
for 3-4 minutes until fish flakes easily when tested with a fork.
Makes 4 servings: 147 calories, 3g fat, 25.3g protein, 4.4g carbohydrate,
Lemon Grilled Orange Roughy
4 (1/4 pound each)
orange roughy fillets
1 tablespoon olive
1/2 teaspoon dried
1/2 teaspoon grated
2 tablespoons lemon
1/8 teaspoon salt
1/4 teaspoon paprika
Dash of garlic
Rinse fillets and pat
dry. Combine remaining ingredients, stirring well. Baste fillets with
mixture. Grill over hot coals 5 minutes on each side or until fish flakes
easily when tested with a fork.
Use a fish basket or a
Grill Mates foil sheet so that fish doesn’t flake and fall down into the
coals. Or broil instead of grilling.
2 large fish fillets (orange roughy, snapper, tilapia, or other similar
1 can Rotel tomatoes
Put both fillets into skillet. Cover with Rotel tomatoes, juice and
all. Let set for 5 minutes so juice permeates fish. Cover skillet. Cook
fish on medium-low for 10 minutes. Lift out with slotted spoon, serving
Broiled Orange Roughy
Six servings. From
6 4-oz. orange roughy fillets
2 tablespoons water
1 teaspoon peeled, minced gingerroot
1/2 teaspoon lemon juice
1/2 teaspoon soy sauce
1/4 teaspoon crushed red pepper
2 tablespoon toasted sesame seeds
Place fillets in a shallow baking dish. Combine water, ginger, lemon
juice, soy sauce and crushed red pepper and process in a blender until
smooth. Pour over fillets, cover and marinate in refrigerator about two
Remove the fillets from the marinade and coat both sides with sesame
seeds. Spray a broiler rack with non-stick vegetable spray and heat
Broil about four inches from heat for six to eight minutes or until fish
flakes easily with a fork. Keep the door propped open slightly.
Arrange on a warm serving platter and spritz with more lemon juice. Don’t
Fish with Garlic Salsa
This dish is excellent and simple to make. From Nicole
Behrens, January 1997.
2 pounds cod fillets
2 tablespoons butter,
1 tablespoon finely
chopped fresh cilantro or parsley
1/2 teaspoon salt
1 clove garlic, crushed
Salsa (recipe follows)
Place fish fillets on a
rack in broiler pan. Mix butter, cilantro, salt and garlic in small cup or
bowl. Brush half of butter mix onto top sides of fish. Set oven to broil
or very high heat. Broil fish about 4 inches from heat source for about 5
minutes, until lightly cooked.
Take pan with fish out and flip over fillets. Brush
remaining butter onto fillets. Broil another 4 minutes or until flakes
easily with fork. Serve with Garlic Salsa.
3 cloves garlic,
2 medium tomatoes, finely
1 medium onion, chopped
1 tablespoon finely chopped
1 tablespoon lemon juice
1/2 teaspoon dried oregano
1 1/2 teaspoons
Heat all ingredients over medium heat, stirring
occasionally, until very hot and bubbly.
Grilled or Broiled Orange
four servings. From
©2003 McCormick & Co., Inc. Golden Dipt® Garlic Herb Marinade makes orange
roughy fillets sensational. Prep time: 5 minutes; Marinate: 15 minutes;
Cook time: 10 minutes
pound orange roughy fillets
cup McCormick® Golden Dipt® Garlic Herb Marinade
teaspoon McCormick® Ground Ginger
tablespoons chopped green onion
fish in large self-closing plastic bag. Mix marinade with ginger. Pour
marinade over fish; turn to coat. Refrigerate 15 minutes.
fillets from marinade. Grill or broil fillets 8 to 10 minutes per inch of
thickness or until fish flakes easily with a fork. Turn and baste halfway
Sprinkle with green onions during last few seconds of cooking.
Lemon Pepper Fish
Four servings. Quick and Easy recipe from
Lemon and Pepper Seasoning Salt adds a distinct
spicy-citrus flavor that enhances fish.
McCormick® Lemon & Pepper Seasoning Salt
pound fresh tuna steaks or other fish steaks
Combine mayonnaise and seasoning salt in a small bowl; spread over both
sides of fish. Broil or grill until fish flakes easily, turning halfway
through cooking time.
Greek Lemon Pepper Fish
2 cloves garlic,
1/4 cup olive oil
1 tablespoon lemon
1/2 teaspoon cracked
1/2 teaspoon salt
1 teaspoon dried
Fish of choice, about 1
pound, or enough for two servings
Combine garlic, oil,
lemon juice, pepper, salt and oregano in a medium bowl.
Add fish and toss to
combine. Marinate for 15-20 minutes.
Place onto a foil lined
broiler tray and cook under a preheated broiler for 5-10 minutes, turning
once during cooking time, until fish is cooked through.
with Tomato Topping
The tomato topping can be prepared ahead and reheated, and
the salmon can be baked, unattended, just before you're ready to serve.
Couscous and sautéed fresh spinach or asparagus are perfect
1 tablespoon olive oil, plus more for the salmon
2 14-ounce cans diced tomatoes, drained (petite diced is
1/4 cup fresh dill, minced (or 1 tablespoon dried)
1 teaspoon minced garlic
Salt and pepper
4 large salmon fillets, 6 to 8 ounces each
Preheat oven to 400 degrees.
Heat 1 tablespoon olive oil in a saucepan over medium high
heat. Add tomatoes and garlic. Bring to a boil, stirring well. Reduce heat
and simmer until slightly reduced and thickened, about 10 minutes.
Meanwhile, brush a roasting pan or baking sheet with oil.
Arrange salmon filets on the pan, skin side down. Brush with olive oil,
sprinkle with salt, pepper, and minced dill. Place pan in oven and bake
for 10 minutes. (Fillets thicker than 1-inch will require about 12
Serve immediately, topped with the tomatoes.
large bunches fresh rosemary
large red onion, thinly sliced
2-pound center-cut salmon fillet with skin
large lemons, thinly sliced
cup olive oil
Preheat oven to 500°F. Arrange half of rosemary sprigs in single layer
in center of heavy baking sheet. Arrange sliced red onion atop rosemary.
Place salmon, skin side down, atop red onion. Sprinkle with salt and
pepper. Cover salmon with remaining rosemary sprigs. Arrange lemon
slices over rosemary. Drizzle olive oil over. Sprinkle lemon slices with
salt. (Can be prepared 8 hours ahead. Cover and refrigerate.)
Roast salmon until just cooked through, about 20 minutes. Transfer
salmon to plates. Serve with roasted onions and lemon slices.
Appétit, February 2000, Epicurious Food © 2003 CondéNet Inc. All rights
Pan-Grilled Marinated Salmon
skinless salmon filets (4 to 6 oz each)
tablespoons freshly squeezed lemon juice
teaspoons white wine vinegar
tablespoons chopped Italian fresh parsley (for garnish)
cup minced yellow onion
tablespoon olive oil
teaspoons minced fresh rosemary or ¾ tsp dried rosemary
clove of garlic, minced (or 1/4 teaspoon from jar)
teaspoon red pepper flakes (or to taste)
and pepper to taste
small bowl combine marinade ingredients.
Arrange fillets in a
shallow glass dish. Rub the marinade mixture over the surface of the
fillets, cover with plastic, and refrigerate at least 30 minutes.
Preheat grill pan.
When it’s hot, add the fillets and grill for 5 minutes. Turn fillets
over and grill 3–5 minutes more or until flesh is light pink throughout.
Transfer to a warm platter and drizzle with lemon juice and vinegar.
Sprinkle with parsley.
tablespoon sesame oil
tablespoon reduced-sodium soy sauce
teaspoons minced fresh ginger (or use equivalent from jar)
teaspoon rice wine vinegar
center-cut salmon fillets, about 5 oz each
shallow glass dish, combine sesame oil, soy sauce, ginger, and vinegar.
Add salmon; turn to coat. Marinate, refrigerated, for 30 minutes to 1
hour, turning occasionally.
Lightly oil a grill pan and heat to medium-high heat (cast iron grill
pan is good). Place fillets in grill pan and cook about 5 minutes per
side. Fish is done when a thin knife blade inserted in center reveals
that the pink flesh is almost opaque. Serve warm.
Mediterranean Tuna Steaks
Two servings. A
cast-iron grill pan is best for this dish. Be sure to season a new cast
iron pan well before using it for the first time and preheat it each
time you use it. The Mediterranean flavors of the colorful topping in
this recipe are a perfect complement to the flavor and firm texture of
2 tuna steaks, 6
ounces each, about 1 inch thick
extra-virgin olive oil
Salt and pepper to
ripe tomato, diced fine (4 to 5 oz)
6 green olives (or
kalamata or black olives), pitted and chopped
1 to 2 tablespoons
chopped green onions (can use finely chopped red onion instead)
2 teaspoons capers
1 clove garlic,
mashed (or 1/2 teaspoon crushed garlic in jar)
1/8 teaspoon dried
Rinse the tuna
steaks under cold water and pat dry. Brush them with 1 teaspoon olive
oil and season with salt and pepper.
Preheat grill pan.
Meanwhile, mix the topping ingredients in a small bowl and set aside.
Grill or broil the
steaks on high heat, about 2-3 minutes per side or until desired
Top the tuna
steaks with the tomato-olive mixture.
suggestion: Serve with spinach sautéed with garlic.
This page on-line
September 10, 2003
Since 12/20/03, after moving site to new Web host.