Flounder & Shrimp Minted Broth


flounderandshrimpmintbroth

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Serves 4  Cook Time 45 minutes

Ingredients:
non-stick cooking spray
1 1/2 tbsp olive oil
2 leeks, trimmed, sliced thin, and rinsed
1 tbsp garlic, minced
1/4 tsp salt
4 (4oz) thick flounder fillets
12 raw, cleaned tails on shrimp
1 c low-sodium chicken broth
1/4 c dry white wine
1 tbsp green curry paste
2 tbsp fresh mint, chopped

Directions:

  1. Spray a medium non-stick skillet with spray, add oil and heat over medium. Add the leeks and saute for 3 minutes, stirring. Add garlic and cook 3 additional minutes.
  2. Sprinkle the fish with salt over both sides and place them in the pan on top of the leeks. Add the shrimp.
  3. Combine the broth, wine, and curry paste in a small bowl and whisk to combine. Add the curry to the pan and bring to a boil. Cover ,reduce heat and simmer for 10 minutes.
  4. Place 1 fillet in a bowl and evenly divide the shrimp and broth. Sprinkle each bowl with mint.

Nutrition Info: calories 115, fat 2.9g, protein 11.9g, carbohydrates 7.8g, fiber 1g, sodium 581mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Scallops w/ Cucumber Salad


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Dry sea scallops have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly. Too reduce more calories, omit the cashew nuts.
((2 oz = 4 Tbsp of nuts) 1 Tbsp nuts per serving)

Serves 4 Cook Time 45 minutes

Ingredients:
2 medium cucumbers
1/4 c (2 oz) roasted cashews, chopped
2 scallions, sliced thin
2 tsp lemon juice
3 tbsp extra-virgin olive oil
1/4 c flat-leaf parsley, chopped
1/8 tsp salt
1 tsp cumin seeds
2 tbsp serrano chile, minced
1 tsp black pepper
1/2 tsp kosher salt
1-1 1/4 lb dry sea scallops, tough muscle removed

Directions:

  1. Prepare salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.
  2. Prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.
  3. Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.

Nutrition Info (with cashews): calories 300, fat 11g, protein 33g, carbohydrates 11g, sodium 420mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Sesame Salmon


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If you find yourself out of cooking spray, use a sheet of parchment paper, it’s naturally
non-stick and makes clean up a breeze.

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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) salmon fillets
cooking spray
2 tbsp sesame seeds
2 tbsp black sesame seeds
1/2 tsp salt
1 tbsp Smart Balance (butter substitute)
1 tbsp olive oil
2 c sliced green onions
5 thin lemon slices
1/4 tsp black pepper
1 c arugula

Directions:

Preheat oven to 400 degrees

Arrange salmon in a single layer on a rimmed baking sheet coated with cooking spray. Combine seeds and a pinch of salt; sprinkle over the fish. Bake for 14 minutes or until done.

Melt butter substitute in a saucepan over medium heat. Add oil and swirl to coat. Add onions and cook for 2 minutes. Add lemon slices and cook for 2 minutes. Sprinkle onions with salt and pepper.

Place the arugula in a medium bowl and add the warm onion mixture;toss. Divide the arugula evenly onto 4 plates and top with one salmon fillet.

Nutrition Info: calories 330.8, fat 18g, protein 31.5g, carbohydrates 8.8g, sodium 237.4mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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