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SEAFOOD RECIPES

Desserts

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Seafood

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Curried Shrimp with Tomatoes

Instructions

• 100 grams shrimp

    ½ cup vegetable broth or

    water

• 2 tomatoes chopped

• 1 tablespoon minced onion

• 1 clove garlic crushed and

    minced

• 1/8 teaspoon curry or to

    taste

• 1/8 teaspoon onion powder

• 1/8 teaspoon garlic powder

• Pinch of allspice

• Stevia to taste

Sauté the shrimp with the onion and garlic for about 3 minutes or until cooked.

Add vegetable broth, curry and stevia.

Add garlic and onion powder to thicken the mixture.

Cook for 5-10 minutes on medium heat.

Add water or reduce liquid until desired consistency is reached.

Makes 1 serving (1 protein, 1 vegetable)

Shrimp Etouffee

Instructions

• 100 grams shrimp

    ½ cup vegetable broth or

    water

• Celery

• 1 clove garlic crushed and

    minced

• 1 tablespoon chopped red

    onion

• 1 tablespoon chopped green

    onion

• Pinch of thyme

• Pinch of cayenne pepper to

    taste

• Salt and pepper to taste

Add spices and vegetables to broth and simmer for about 15 minutes until celery is softened.

Add the shrimp to the mixture and cook an additional 10-20 minutes.

Serve hot.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Start sauce with browned butter. Add a splash of dry sherry to the sauce and whisk in additional cold chunks of butter to create a richer more flavorful sauce. 

Tilapia with Herbs

Instructions

• 100 grams of Tilapia fish

• 2 tablespoons lemon juice

• 1 clove garlic crushed and

    minced

• 1 tablespoon chopped onion

• Pinch of dill

• Fresh parsley

• Salt and black pepper to

    taste

Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs.

Garnish with chopped parsley.

Or bake in baking dish with a little water at 350 for 20 minutes until fish is tender and delicious.

Makes 1 serving (1 protein)

 

Variations: oregano, thyme, or tarragon. 

Baked Curried Fish

Instructions

• Your choice of white fish

• 2 tablespoons lemon juice

• 1 serving Melba toast

    crumbs

• 1 tablespoon finely chopped

    onion

• 1 clove garlic crushed and

    minced

• 1/8 teaspoon onion powder

• 1/8 teaspoon garlic powder

• 1/8 teaspoon curry powder

• Salt and pepper to taste

• Fresh parsley

Combine dry spices and Melba toast crumbs.

Dip fish into Melba and spice mixture to coat thoroughly.

Broil fish until fish is cooked and herbed crumb mixture is slightly brown.

Garnish with lemon slices and fresh parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Poached Halibut

Instructions

• 100 grams per serving

    halibut

• ½ cup vegetable broth or

    water

• 1 tablespoon lemon juice

• 1 tablespoon chopped onion

• 1 clove garlic crushed and

    minced

• ½ teaspoon fresh ginger

• Pinch of grated orange zest

• Salt and pepper to taste

• Stevia to taste

Heat up the vegetable broth in small frying pan.

Add lemon juice, onion, garlic, and spices.

Poach halibut filet for 5-10 minutes until fish is tender and cooked thoroughly.

May also be wrapped in foil and placed on the barbeque.

Serve topped with remaining juices as a sauce.

Makes one serving (1 protein)

Creole Shrimp

Instructions

• 100 grams shrimp

• ½ cup vegetable broth or

    water

• 1 clove garlic crushed and

    minced

• 1 tablespoon minced onion

• ¼ teaspoon horseradish

• 1/8 teaspoon garlic powder

• 1/8 teaspoon onion powder

• 1-2 teaspoons hot sauce

• 2 tablespoons lemon juice

• Pinch of thyme

• 1 bay leaf

Dash of sassafras powder or root beer flavored stevia.

Dash of liquid smoke flavoring (optional)

Cayenne pepper to taste

Salt and black pepper to taste

Mix liquid ingredients, onion, garlic, and spices.

Simmer over low heat for 10 minutes in a small frying pan.

Add shrimp and cook thoroughly for an additional 5 minutes.

Add salt and pepper to taste.

Deglaze the pan periodically with additional water or broth.

Serve hot or cold over a salad or with fresh asparagus.

Makes 1 serving (1 protein)

Shrimp Scampi

Instructions

• 100 grams shrimp

• ¼ cup vegetable broth or

    water

• 3 tablespoons lemon juice

• 4 cloves garlic crushed and

    minced

• Dash of garlic powder

• Dash of onion powder

• Dash of chili or cayenne

• Pepper powder to taste

• Salt and pepper to taste

Add garlic to liquid ingredients.

Add shrimp and additional spices.

Cook for 5-7 minutes until shrimp are pink and liquid is reduced.

Serve hot or cold with a salad or on a bed of spinach.

Makes 1 serving (1 protein)

Sweet Ginger Shrimp

Instructions

• 100 grams shrimp

• ¼ cup vegetable broth or

    water

• 2 tablespoons lemon juice

• 2 tablespoons orange juice

    (optional)

• 2 tablespoons Bragg’s liquid

    aminos

• ¼ teaspoon fresh or

    powdered ginger

• Pinch of chili powder

• Dash of garlic powder

• Dash of onion powder

• Stevia to taste

Salt and black pepper to taste

Mix dry spices with vegetable broth and liquid ingredients.

Sauté with shrimp in small saucepan stirring continuously until cooked.

Add water to deglaze the pan periodically until desired consistency is reached.

Makes 1 serving (1 protein)

Black Pepper Sautéed Shrimp

Instructions

• 100 grams shrimp

• 1 serving Melba toast

    crumbs (optional)

• 2 tablespoons lemon juice

• 1 tablespoon caper juice

• Salt and fresh ground black

    pepper to taste

Mix Melba toast crumbs with salt and generous amount of black pepper.

Coat shrimp with Melba toast pepper mixture and fry on high heat in a skillet in a little lemon juice until cooked well.

Serve hot and garnish with lemon and additional freshly ground black pepper.

Makes 1 serving (1 protein, 1 Melba toast)

Ginger Shrimp Wraps

Instructions

• 100 grams shrimp

• 1 or more cabbage or

    lettuce leaves

• 1 cup vegetable broth or

    water

• 2 teaspoons apple cider

    vinegar

• 1 tablespoon Bragg’s liquid

    aminos

• 1 clove garlic crushed and

    minced

• Pinch of fresh ginger

• 1 tablespoon finely minced

    green onion

• 1 serving spicy orange

    sauce (optional)

• Salt and pepper to taste

Lightly steam cabbage leaves and then set aside.

Cook shrimp with spices and mince together with onion.

Wrap up shrimp mixture in cabbage or lettuce leaves and enjoy with dipping sauce.

Another alternative is to place multiple rolls in small baking dish.

Cover with vegetable broth and bake for 25 minutes at 350 degrees.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add a drizzle of sesame, peanut or hot chili oil to the shrimp mixture for added flavor. 

Crab Cakes

Instructions

• 100 grams snow or king

    crab meat

• 1 serving Melba toast

    crumbs

• 1 tablespoon lemon juice

• 1 teaspoon apple cider

    vinegar

• 1/8 teaspoon onion powder

• 1/8 teaspoon garlic powder

• 1 tablespoon finely minced

    onion

• 1 clove crushed and minced

    garlic

• Cayenne to taste

• Salt and black pepper to

    taste

In a small bowl combine ingredients and form into cakes.

Press crab cakes into muffin tins and bake at 350 degrees for about 10-20 minutes until slightly brown on top.

The crab mixture can also be sautéd until warm or chilled and served over a green salad with lemon garnish and topped with Melba toast crumbs.

Makes 1 serving (1 protein, 1 Melba toast)

 

Phase 3 modifications: Add a little egg to the crab mixture and fry with a little butter or oil. Serve with Cajun spiced cream sauce or mayonnaise.

Cajun Baked Fish

Instructions

• 100 grams your choice of

    white fish

• 1 serving Melba toast

    crumbs

• 1/8 teaspoon onion powder

• 1/8 teaspoon garlic powder

• Pinch of cayenne pepper to

    taste

• Pinch of thyme

• Salt and black pepper to

    taste

Combine spices and Melba toast powder.

Dip fish in lemon juice and coat with spice mixture.

Bake in 350 degree oven for 20 minutes or broil until lightly brown.

Garnish with parsley.

Makes 1 serving (1 protein, 1 Melba toast)

 

Phase 3 modifications: Dip fish in egg and brush with olive oil. Serve with a Cajun cream sauce. 

Lemon Dill Fish

Instructions

• 100 grams any kind of

    white fish

• 4 tablespoons lemon juice

• ¼ cup vegetable broth or

    water

• 1 teaspoon apple cider

    vinegar

• 1 teaspoon fresh dill

• 1 clove garlic crushed and

    minced

• 1 tablespoon minced onion

• Salt and black pepper to

    taste

Sauté fish with lemon juice, vegetable broth, and vinegar.

Add garlic, onion, and fresh dill.

Cook for an additional 5-10 minutes or until fish is completely cooked.

Garnish with lemon wedges.

Makes 1 serving (1 protein)

Italian Shrimp with Tomatoes

Instructions

• 100 grams shrimp

• 2 large tomatoes chopped

• ¼ cup vegetable broth or

    water

• 2 tablespoons lemon juice

• ¼ teaspoon dried or fresh

    basil

• 2 cloves of garlic crushed

    and minced

• Pinch of dried or fresh  

    oregano

• Pinch of red pepper flakes

• Salt and black pepper to

    taste

Sauté onion, garlic and spices in broth and lemon juice.

Add spices and cook for 5 minutes.

Add the shrimp and tomatoes and cook until shrimp is pink and well cooked

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Sauté with a little olive oil. Add chopped zucchini or other vegetables. Top with fresh grated parmesan cheese. 

Sweet Wasabi Sautéed Shrimp

Instructions

• 100 grams shrimp

• 1 recipe sweet wasabi

    marinade

• 1 tablespoon minced onion

• Pinch of dried or fresh

    ginger

• Stevia to taste

Sauté shrimp with onion in wasabi marinade.

Serve hot or enjoy chilled over mixed green salad.

Makes 1 serving (1 protein)

Spicy Mustard Shrimp with Chard

Instructions

• 100 grams shrimp

• Chard chopped

• ½ cup vegetable broth or  

    water

• 3 tablespoons homemade

    mustard

• 2 tablespoons Bragg’s liquid

    aminos

• 1 tablespoon apple cider

    vinegar

• 2 tablespoons lemon juice

• Pinch of red pepper flakes

• 2 tablespoons chopped

    onion

• 2 cloves garlic sliced

• Salt and pepper to taste

Sauté the shrimp with onion, garlic, Bragg's, vinegar, lemon juice and mustard until cooked.

Remove the shrimp and deglaze the pan with the vegetable broth.

Add chard to the broth and cook stirring occasionally until chard is tender.

Add a little water if needed.

Top with mustard shrimp and enjoy.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Cook with a little olive oil, sesame oil or walnut oil. Top with 2 tablespoons chopped roasted almonds. 

Baked White Fish with Asparagus

Instructions

• 100 grams white fish (make

    multiple servings for best

    results)

• Asparagus

• 1 serving Melba toast

    crumbs per serving

• ½ cup vegetable broth or

    water

• 2 tablespoons caper juice

• 4 tablespoons lemon juice

• 1 clove garlic crushed and

    minced

• 1 tablespoon onion minced

• ¼ teaspoon dried or fresh

    dill

• Pinch of tarragon

• Parsley

• Salt and pepper to taste

In a small baking dish, layer the fish and asparagus.

Mix vegetable broth with spices and pour over fish and asparagus.

Top with herbed Melba toast crumbs and bake at 350 for about 20 minutes or until fish and asparagus is cooked thoroughly and crumbs are slightly brown.

Top with remaining sauce, fresh parsley, and serve with lemon wedges.

Dish can also be cooked on the barbeque.

Just wrap up fish and asparagus in foil, toss with spices and baste with vegetable broth.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Orange or Lemon Glazed BBQ Wrap

Instructions

• 100 grams orange roughy

    fish

• 3 orange slices

• 3 tablespoons orange juice

    (optional)

• 1 tablespoon lemon juice

• 1 tablespoon chopped green

    onion

• Dash of garlic powder

• Dash of onion powder

• Salt and pepper to taste

• Stevia to taste

Place fish on aluminum foil.

Baste with juice and spices.

Top with orange or lemon slices.

Wrap up and place on barbeque or in the stove at 350 degrees for 10-15 minutes until well cooked and fork tender.

Serve with juices and orange slices.

Sprinkle with parsley.

Makes 1 serving (1 protein, 1 fruit)

Poached Fish with Thyme

Instructions

• Any white fish

• ½ cup vegetable broth or

    water

• 2 tablespoons caper juice

• 2 tablespoons lemon juice

• 1 teaspoon apple cider

    vinegar

• 1 clove garlic crushed and

    minced

• 1 tablespoon minced red

    onion

• Pinch of thyme

• Salt and pepper to taste

Add garlic, onion and spices to liquid ingredients.

Add fish and poach for 5 minutes or until fish is cooked thoroughly.

Garnish with parsley and lemon.

Makes 1 serving (1 protein)

 

Phase 3 modifications: Brush fish with melted butter or olive oil. Top with a tablespoon of capers. 

Sweet Orange Pepper Shrimp

Instructions

• 100 grams shrimp

• 1 tablespoon minced onion

• 1 serving of sweet orange

    marinade

• Stevia to taste

Marinate shrimp for 30 minutes in marinade.

In small frying pan add shrimp and rest of marinade along with a few chopped slices of orange.

Add black pepper to taste.

Deglaze the pan periodically with water, Sauté until shrimp are cooked and tender and the sauce is the right consistency.

Makes 1 serving (1 protein, 1 fruit)

Lobster Medallions in Tomato Sauce

Instructions

• 100 grams raw lobster tail

• 2 tomatoes chopped

• 8 ounces tomato sauce

• 2 tablespoons lemon juice

• 1 clove of garlic crushed

    and minced

• 1 tablespoon minced onion

• 1 bay leaf

• 1/8 teaspoon thyme

• 1/8 teaspoon fresh chopped

    tarragon

• Cayenne pepper to taste

• Salt and pepper to taste

• Chopped parsley

• Salt and fresh ground black

    pepper to taste

Slice medallions of lobster tail.

Weigh out 100 grams raw.

Sauté lobster in lemon juice and a little water then add garlic, onion, tomatoes, tomato sauce, and spices.

Simmer for 10-15 minutes and serve.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Add a drizzle of olive oil or add small cubes of cold unsalted butter and stir in quickly for a richer sauce. Add a splash of white wine or dry sherry and a tablespoon of heavy cream. 

Baked Stuffed Lobster

Instructions

• 100 grams raw lobster tail

• 1 serving Melba toast

    crumbs

• ½ cup vegetable broth or

    water

• 1 tablespoon minced onion

• 1 clove garlic crushed and

    minced

• 1/8 teaspoon garlic powder

• 1/8 teaspoon onion powder

• Paprika to taste

• Salt and pepper to taste

Mix Melba toast crumbs with spices, garlic and onion.

Stuff lobster tail with Melba mixture and place into baking dish stuffing side up.

Pour vegetable broth over the lobster, dust the lobster with more paprika and bake at 350 degrees for approximately 20 minutes.

Broil for additional 1-2 minutes to brown.

Add salt and pepper to taste and serve with lemon wedges.

Makes 1 serving (1 protein, 1 Melba toast)

 

Phase 3 modifications: Add parmesan cheese to the stuffing and serve with melted butter. 

Savory Onion Caramelized Shrimp

Instructions

• 100 grams shrimp

• Sliced onion cut into rings

• ¼ cup water

• 3 tablespoons lemon juice

• 1 tablespoons Bragg’s liquid

    aminos

• Vanilla flavored liquid

    stevia to taste

• Salt and pepper to taste

Heat up the liquid ingredients on high heat in small frying pan.

Add stevia, salt, pepper, onion, and shrimp.

Deglaze with a little water several times to create a caramelized sauce.

Makes 1 serving (1 protein, 1 vegetable)

Sweet and Sour Shrimp

Instructions

• 100 grams shrimp

• 1 cup water

• ½ lemon with rind

• ½ orange with rind

• 3 tablespoons Bragg’s liquid

    aminos

• 1 tablespoon minced onion

• 1 clove garlic crushed and

    minced

• Cayenne to taste

• Salt and pepper to taste

• Stevia to taste

Boil 1 cup of water with ½ lemon and ½ orange with rind until pulp comes out of the center.

Scrape out remaining pulp and discard the rind.

Add onion, garlic, Bragg's, and spices and reduce liquid by half.

Add the shrimp to the sauce and sauté for 5-7 minutes until shrimp is cooked.

Makes 1 serving (1 protein, 1 fruit)

 

Phase 3 modifications: Add red and green bell peppers to the mix. Add sesame or chili oil to the recipe and a small amount of fresh pineapple. (Pineapple should be used sparingly due to the high sugar content) 

Shrimp with Mint and Cilantro

Instructions

• 100 grams shrimp

• 2 tablespoons fresh cilantro

    finely minced

• 1 tablespoon fresh mint

    finely minced

• 1 teaspoon fresh Italian

    parsley

• 1 clove garlic crushed and

    minced

• 2 tablespoons lemon juice

• Salt and pepper to taste

• Stevia (optional)

In a small frying pan, fry up the garlic in the lemon juice.

Add shrimp, cilantro, mint and parsley.

Stir fry together until shrimp is cooked and coated with herb mixture.

Add a little extra water or lemon juice if necessary.

Garnish lemon wedges.

Makes 1 serving (1 protein)

 

Phase 3 modifications: Add a little olive oil, parmesan cheese and top with walnuts or pine nuts. 

Orange Roughy with Tomatoes and Onion

Instructions

• 100 grams orange roughy

    fish

• 2 tomatoes chopped

• 2 tablespoons onion

    chopped

• 1 clove garlic crushed and

    minced

• ½ cup vegetable broth or

    water

• Salt and pepper to taste

Sauté onions and garlic in vegetable broth, add orange roughy and spices until almost cooked about 5 minutes.

Add freshly chopped tomatoes and cook for an additional 5 minutes.

Serve hot, add salt and pepper to taste.

Garnish with parsley.

Makes 1 serving (1 protein, 1 vegetable)

 

Phase 3 modifications: Sauté onions and garlic in butter. Add ¼ cup half and half. 

Sautéed Snapper with Lemon Pepper Sauce

Instructions

• 100 grams red snapper

• ¼ cup vegetable broth or

    water

• 2 tablespoons lemon juice

• 2 tablespoons caper juice

• Dash of garlic powder

• Dash of onion powder

• Dash of cayenne (optional)

• Salt and fresh ground

    pepper to taste

Add dry spices to broth and liquid ingredients.

Sauté fish in sauce for 5-10 minutes until thoroughly cooked.

Makes 1 serving (1 protein)

 

Phase 3 modifications: Whisk in small cubes of unsalted butter to create a lemon butter sauce. 

 
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