Roast Monkfish with Garlic & Caperberries

Yield:4 Servings
Ingredients:
2 lb. monkfish tail
8 oz. shallots, peeled, thinly sliced
1 garlic clove, peeled, thinly sliced
pinch thyme
1 Tbsp. capers
1 Tbsp. sea salt

1. Preheat the oven to 400F. Oil a baking dish with 1 tablespoon of olive oil.
2. Place monkfish in baking dish. Add the shallots, garlic, thyme, capers, and sea salt to top of
fish.
3.Bake for 25 minutes.Serve with brown rice and steamed vegetables.

Yield:89 calories, 1g fat, 0g carbohydrate,21g cholesterol, 569mg sodium, 0g fiber, 12g protein, 0.4mg omega-3.

Baked Egyptian-Style Felafel

After living in Egypt for six months, I developed a liking for felafel, a meatball-like mixture of herbs, chick peas, and fava beans deep fried in oil and served inside a pita.Most recipes for felafel call for frying but there is a healthier way to enjoy this quintessential egyptian street food. By baking them, you cut back on the saturated fat and calories and the end product is just as delicious if not more.

Yield:18 felafel balls
Ingredients:
2 Tbsp. olive oil
14 oz. canned fava or lima beans, rinsed well and drained
2-14oz. canned low-sodium chick peas (garbanzos), rinsed well and drained
6 Tbsp. fresh mint leaves, finely chopped
2 Tbsp. fresh cilantro leaves, finely chopped
4 garlic cloves, peeled, minced
1/2 tsp. ground cumin
2 tsp. whole coriander seeds
finely grated zest and juice of 1 lemon
2 tsp. baking powder
1/4 c chickpea or regular flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 c sesame seeds

1. Preheat oven to 350F. Oil a large baking dish with the olive oil. Set aside.
2.Combine all the ingredients together except the sesame seeds in a food processor or blender.Process until well combined.
3.Form the felafel mix into 2 Tbsp. sized balls or patties.
4.Place the sesame seeds on a dish.Roll the felafel balls or patties into the sesame seeds fully coating them.
5.Place the felafels in the oiled baking dish and bake for 30 minutes.Serve with sliced tomatoes, romaine lettuce, and spreadable feta.

Per Serving:97 calories, 14g carbohydrates, 5g protein, 4g fat, 3g fiber, 0mg cholesterol, 300mg sodium.

Easy Chicken Feta Bake

This is a fairly easy dish to put together and is perfect for a mid-week dinner.

Yield:6 Servings
Ingredients:
6(about 5oz. each) boneless, skinless chicken breasts
2 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
1 pkg. (4oz.)Athenos Crumbled Feta Cheese
1/4 c red bell pepper, chopped
1/4 c fresh parsley, chopped

1. Preheat oven to 350 F. Oil a baking dish with the olive oil and place the chicken in the dish.
2. Drizzle chicken with salt and pepper on both sides.Spread the remaining ingredients equally among the top of each chicken breast.
3. Place in oven and bake chicken for 45-55 minutes.


Per Serving: 263 calories, 12 g fat, 0.5 g carbohydrate, 36 g protein, 0.25 fiber, 107.76 mg cholesterol, 236.51 mg sodium.

Baked Citrus-Stuffed Salmon

Yield:4 Servings
Ingredients:
1/2 c onion, finely chopped
1 Tbsp. olive oil
2 tsp. orange peel, finely shredded
4-(5-6oz.) salmon fillets
salt and pepper

1. Preheat oven to 450F.


2.In a medium skillet, heat oil over medium heat.Add onion and cook until soft, about 3 minutes.Stir in the orange peel.

3. Make a pocket in each salmon fillet by cutting a slit on the side about 2 inches long. Fill each pocket with equal amounts of onion-orange mixture.

4. Place stuffed fillets in an oiled shallow baking dish.Sprinkle with salt and pepper.


Per Serving:206 calories, 0 carbohydrates, 14.3 g protein, 11.5 g of fat,1 g fiber, 54mg cholesterol, 78 mg sodium, 4500mg Omega-3.

Broiled Salmon with Dill

A quick and easy recipe to put together in a few minutes and done in under 30 plus makes for a very light meal full of omega-3's.

Yeild:4
Ingredients:
4 skinless salmon fillets of equal size
2 Tbsp. olive oil plus extra for drizzling
1-2 large garlic cloves, thinly sliced
1-1 1/2 large red tomatoe, roughly chopped
5-6 fresh dill sprigs

1. Preheat broiler to 350F.Oil a baking dish and place salmon fillets in it.Spread remaining ingredients evely on top of salmon fillets.
2. Broil for 20-25 minutes.Remove from broiler and serve warm with steamed vegetables.

Tilapia with Lemon-Rosemary Vinaigrette

This low-calorie, low-fat tilapia recipe is perfect for a light lunch or dinner.Serve with steamed vegetables and brown rice.

Servings:4
Ingredients:
1/3 c olive oil
1/3 c fresh lemon juice
2 Tbsp. red wine vinegar
1 clove garlic, minced
1 Tbsp. chopped fresh rosemary
1 tsp. lemon peel, thinly sliced
4-(6oz. each) tilapia fillets
2 Tbsp. lemon juice
2 Tbsp. olive oil
Fresh rosemary sprigs (optional), to garnish

1. Preheat broiler.For the vinaigrette,in a small bowl whisk together the olive oil, lemon juice, red wine vinegar,garlic, chopped rosemary, and lemon peel.
2. Coat a baking sheet with olive oil.Arrange thefillets on the baking sheet.Season with salt & pepper to taste and drizzle with 2 tablespoons lemon juice and 2 tablespoons oil.Broil for 6-7 minutes or until fish flakes easily with a fork.
3. Remove from heat.Garnish with rosemary sprigs , if desired.Serve with the vinaigrette on the side.

Bouillabaisse

This is a very nourishing and quick to prepare soup that comes from France.If you cannot find mussels or the fish feel free to substitute with those available.



Servings:4
Ingredients:
1 dozen fresh mussels
2 leeks or 1/4c chopped onions
1 Tbsp. olive oil
1-14oz. can diced tomatoes with garli,oregano, and basil
14oz. water
1/2tsp. dried thyme
1 lb. cod,snapper, tilapia,or any fish of your choice plus shrimp,deveined,& cut in half



1. Scrub mussels under cold running water and remove beard.Set aside in a bowl of water.
2.Clean leeks, if using and thinly chop white part.Heat oil in a large pot over medium heat .Cook leek or onion(if using)until soft, maybe 3-5 minutes.
3.Stir in the tomatoes,water, and thyme.Bring to a boil.Add the fish and shrimp.Drain mussels and add to soup.Cover and simmer for an additional 8 minutes.
4.Uncover and remove mussels that have not opened and discard.Continue cooking for an additional 5 minutes.
5. Remove from heat.Serve hot.