*serves 2 =325 calories per serve 2 tbsp maple syrup 1 tbsp whole grain honey mustard salt and pepper to taste salmon steaks salad of your choice – I used grilled asparagus, spinach leaves, carrot, cucumber, red capsicum, cheddar cheese & cherry tomatoes lemon wedge (optional) 1. Preheat oven to 180 degrees 2. Line oven tray with … Continue reading Maple Glazed Baked Salmon
*makes 12 patties *3 patties= 1 serve =239 calories per serve 1x zucchini, grated 1/2 red onion, diced 1x sweet potato, boiled & mashed 2 tbs coconut oil 3x small tin tuna, in spring water Coconut oil for frying Salt and pepper to taste 1. Prepare above ingredients by grating zucchini, dicing onion and boiling … Continue reading Sweet Tuna Patties
topped With capsicum, cherry tomatoes & spring onions. Served with grilled eggplant and asparagus spears. *serves 2-3 people can be served with the addition of basmati rice =238 calories per serve 150grams white fish 4x diced cherry tomatoes 30g diced red capsicum 1x spring onion 1/2 eggplant, sliced 3x Asparagus Spears 1/2 lemon, juice only … Continue reading Lemon & Chilli Baked Fish
*serves 2 people =340 calories per serve 2x 130g bass fillets (or fish of your choice) 1x large sweet potato, diced 1 ear of corn 1-2 bunches of broccolini 1/2 lemon for juice 200g raw prawns soy sauce ground chilli flakes salt & pepper to taste coconut oil for pan 1. Peel and dice sweet potato. … Continue reading Pan Fried Coconut Fish & Lemon Soy Prawns.
*serves 4 = 300 calories per serve 2 packets of miso soup 4 salmon fillets soy sauce 2x sweet potatoes 1/8 cup milk sweet chilli sauce 1x small onion 1x large zucchini garlic 3x corn, removed from ear chilli powder salt and pepper to taste 1. Peel and dice sweet potatoes and add to boiling … Continue reading Miso Salmon & Veg
NUTRITIONAL INFORMATION: 29g protein 8.5g fat 11g carbs 4.5g fibre approx. 300 cals per serve *serves 2-4 olive oil 1 large brown onion, finely chopped 2 garlic cloves, sliced 1 cup dry white wine 800g chunky diced tomatoes 2x chilli peppers, finely sliced 1 tsp sugar 2 tbs tomato paste 2kg mussels, scrubbed and debearded … Continue reading Chilli Tomato Mussels
*serves 4 =250 calories per serve 4 white fish fillets 100g celery, sliced 1 brown onion, sliced 2x roma tomatoes, diced 2 garlic cloves, minced 1/4 cup wholemeal breadcrumbs mixed herbs, coriander, chilli powder, pepper & salt to taste OPTIONAL: parmesan cheese 1) Preheat the oven to 180 degrees 2) Line oven tray with baking paper 3) Lay fish … Continue reading Baked Fish
Serves:4 (2 patties and 1 1/2 teaspoons aioli) Calories:254 9g Fat | 29g Protein | 16g Carbs INGREDIENTS: Aioli: 2 tablespoons fat-free mayonnaise 2 teaspoons fresh lemon juice 1/4 teaspoon bottled minced garlic Salmon Cakes: 3 (6-ounce) cans skinless, boneless pink salmon in water, drained 1/4 cup sliced green onions 1/4 cup fat-free mayonnaise 2 … Continue reading Cajun Salmon Cakes + Lemon Garlic Aioli.
*serves 4 =300 calories per serve (2.6g F | 13.9g P | 49.4g C) 4x cod fillets 1 egg (for coating fish) Italian herbs to taste 1 cup breadcrumbs 1 clove garlic, minced 1x green pepper, diced 1 jalapeno, thinly sliced 1 packet instant brown rice 1 tin diced tomatoes with chilli 80-100mL chicken broth … Continue reading Baked Cod with Spicy Rice & Boiled Asian Greens.
*serves 4 =314 calories per serve (8.9g F | 43.1g P | 15.5g C) 5 pieces of fish (I used NZ Hoki) juice of 1 lemon zest of 1 lemon 1 tbsp organic coconut oil 2 tsp chilli powder 1 tsp paprika cayenne pepper to taste salt and pepper 100g lupin flour 1 tsp onion … Continue reading Lemon, Lupin & Chilli Crusted Fish.
*serves 1 329 calories C11g|F16|P38g 100g asparagus spears, chopped 200g raw cauliflower, thinly chopped or blitzed in blender 5g minced garlic 10mL sodium reduced soy sauce 130g Tasmanian Salmon, boneless and skin off coconut oil for frying 1. Boil asparagus spears in water 2. Place coconut oil and garlic into a fry pan and bring … Continue reading Salmon, Garlic Asparagus & Soy Cauli Rice
*serves 2 = 352 calories (16g F | 34g P | 17g C) 250g Tasmanian Salmon, skinless & boneless 100g baby peas 1x zucchini, spirallised 180g Brussels sprouts, quartered 8x cherry tomatoes, halved 100g green beans 30g spinach leaves basil leaves, chopped garlic, minced 1 tsp oil of choice (olive, coconut, cashew etc) Prepare ingredients … Continue reading Salmon & Green Veg Zoodles.
*serves 2 =389 calories per serve (C32g |F15g | P34g) INGREDIENTS: 200g tuna, canned in spring water 120g Basmati Rice, boiled 100g red peppers, diced 2 cups shredded cabbage/carrot mix 50g onion, diced 50g fresh broccoli, diced 50g fresh green beans, diced garlic 1/4 cup liquid aminos 15mL honey coconut oil 60g raw, unsalted peanut/ … Continue reading TUNA & VEG STIR FRY.
*serves 2 =240 calories per serve (C25g |F2g | P37g) INGREDIENTS: 1 cup chopped pineapple 1/4 cup finely chopped red onion 1/4 cup finely chopped red bell pepper 1 finely chopped seeded jalapeño pepper 1 tablespoon lemon juice olive oil cooking spray chilli flakes salt & pepper 2x salmon fillets COOKING INSTRUCTIONS: Combine pineapple, onion, red capsicum, jalapeños and … Continue reading Pan Seared Salmon with Jalapeño & Pineapple Relish.
*serves 1 (but big enough for 2) =600 calories per serve (C37g |F20g | P51g) INGREDIENTS: 150g tinned tuna 3x whole wheat wraps 60g capsicum, diced 60g onion, diced 60g tomatoes, diced 60g shredded cheese of choice (I used sharp cheddar) 50g diced jalapeños 1 tablespoon chilli powder or chilli flakes 1 tbsp sugar-free BBQ sauce … Continue reading Jalapeno Tuna Quesadillas.
*makes 12-14 cakes =82 calories per cake (C8g |F1g | P9g) INGREDIENTS: 400g sweet potato 400g tuna in spring water, drained 200g zucchini, grated 200g onion, diced 10g parmesan, grated 25g breadcrumbs 10g wholegrain mustard garlic, minced hot sauce parsley flour to coat Salt & Pepper to taste COOKING INSTRUCTIONS: Peel, dice then boil sweet … Continue reading SWEET POTATO TUNA CAKES
*serves 2 =313 calories per serve (C10.1g |F11.9g | P39.9g) INGREDIENTS: 1/4 cup oats (ground) 1 egg 1 egg white 100g low fat ricotta cheese 100g onion, chopped 250g canned salmon lemon pepper chives salt & pepper to taste COOKING INSTRUCTIONS: Mix all ingredients together in a large bowl If the mixture is too soft, … Continue reading Lemon Pepper Salmon Cakes.