Category Archives: Fish

Wild-Caught Salmon Chowder

Core Plan
Serves 4
I have been wanting a salmon chowder recipe for a while now and finally threw one together that came out very nicely.  Typical chowders contain white potatoes, corn, and cream, which I normally avoid.  I blended the  cauliflower to give the chowder it’s creamy consistency.  This is a trick that can be used for any typically cream-based soup or stew.  This chowder contains good fats, vegetables, wild-caught salmon and delightful spices that make it a gourmet dish that is quick and simple.  You can leave out the carrots for an Advanced Plan version.
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2 tablespoons grass-fed butter
1 tablespoon coconut oil
¾ cup chopped onion
2 stalks organic celery, chopped
2 carrots, chopped
1 teaspoon garlic powder
½ head organic cauliflower
4 cups organic, free range chicken broth
1 cup filtered water
½ teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried dill weed (or ¼ chopped fresh dill)
1 tablespoon dijon mustard
1- 12 ounce wild caught, skinned salmon filet
Heat butter and coconut oil in a large saucepan.  Add carrot, celery, and onion and cook until vegetables just begin to brown.  Add broth, water, salmon, cauliflower, chives, garlic powder, and pepper.  Cover and cook on simmer until salmon is just cooked through.  Remove salmon to a cutting board and flake into pieces.  Meanwhile, scoop out most of the cauliflower (you can leave some florets in the chowder) along with a bit of the broth.  Transfer to a blender and blend until smooth.  Return the mixture to the pot and add the dill, mustard.  Mix well and serve.

Asian Salmon Skewers

This is a quick and easy meal that has a beautiful presentation.  Kids and adults will love this dish.  It is great served with sautéed bok choy w/ ginger and brown rice or cauliflower rice.  You can make this advanced plan by leaving out the honey.

Core Plan

Serves 2

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1 clove of garlic, minced
1 inch piece of ginger, microplaned
1 lime (zested and juiced)1 tablepsoon honey
3 tablespoons coconut aminos or liquid aminos
1 teaspoon olive oil
2 wild caught salmon fillets, cut into 1” chunks
1 tablespoon sesame seeds , optional
mini bamboo skewers

Soak mini bamboo skewers in water for 30+ minutes to prevent burning.

Prepare the marinade by combining the garlic, ginger, ½ of the zest, ½ of the juice (you can save the remaining for rice, veggies, or other use), coconut aminos, honey, and olive oil.  Add the salmon chunks and carefully coat with marinade.  Marinate at least 15 minutes.

Skewer the salmon onto bamboo skewers and grill on an outdoor or indoor grill pan for 8-10 minutes, turning frequently and basting with remaining marinade.

Toast sesame seeds in a dry pan, if desired and sprinkle over salmon and serve.

Recipe modified from Jamie Oliver

Garlic Ginger Wild Salmon

Serves 4

Advanced & Core Plan

This is a simple but flavorful dish that uses basic ingredients and can be part of a regular menu rotation.
garlic ginger salmon3/4 cup minced fresh parsley
4 teaspoons minced fresh gingerroot
6 garlic cloves, minced
2 tablespoons lemon or lime juice
1/2 teaspoon salt
1/8 teaspoon fresh cracked black pepper
2 tablespoons olive oil
4 wild caught Alaskan salmon fillets

sesame seeds for garnish, if desired

In a food processor, combine the parsley, ginger and garlic until minced then  add the lemon/lime juice,  salt, and pepper and process until well blended (you may need to scrape down the sides).  While processing, gradually add oil in a steady stream. Spread mixture over salmon fillets. Place in a shallow 2-qt. glass dish and marinate 30 minutes +.  Bake in a 350 degree oven until desired doneness.  

Coconut Crusted Fish

This recipe is terrific and so incredibly simple.  You can start with frozen wild caught fish fillets.  Because they defrost so quickly, you can still have this dish on the table in a snap.  I love this fish served with Ginger Braised Bok Choy.

1/4 cup homemade mayonnaise or vegenaise
1/4 cup brown mustard
1/2 cup almond flour
1/4 cup shredded coconut
1 teaspoon sea salt
dash cayenne pepper
1 pound wild caught cod or halibut fillets

Preheat oven to 375 degrees F. Lightly rub a medium baking dish with butter.
In a small bowl, blend mayonnaise and brown mustard. In another shallow dish mix almond flour, shredded coconut, salt, and cayenne pepper.
Dip fish in the mayonnaise mixture, then in the coconut flake mixture. Arrange coated fish fillets in the prepared baking dish.
Bake 20 minutes in the preheated oven or until fish is easily flaked with a fork.

Q. Is raw salmon OK to eat?

I recently received this nutrition question which I thought would be good to share, especially since so many people seem to have a passion for sushi.

Question:  “There are hundreds of differing views on consuming raw fish.
PLEASE, let me know what you think. I freeze fresh,wild caught Alaskan Salmon and slice it thinly for sushi. I’ve gotten a lot of flack for it.
Thanks for any help you can offer.”

My response:  Thank you for your question.  Typically, if you are buying your fish from a reputable source and it is truly wild caught, your process will be fine.  Freezing is what sushi restaurants to to ensure that there are no parasites on the fish.  Salmon eaten in it’s raw form allows you to benefit even more from it’s rich omega content.

If you are still concerned, you can also go an extra step and “cure” the salmon.  It will give your salmon a bit of a different taste.  Here are a couple of methods.

Basic Salt Cure
1- 1 1/2 block of organic, wild caught pacific salmon
1/2 cup kosher or coarse sea salt
any other spices you would like – lemon peel, fennel seeds, black pepper, etc.

Put about half of the salt/spice mixture on the bottom of a baking dish (or anything that will accommodate the size of the salmon.  Lay the salmon on top of the salt/spice mixture and top with remaining salt/spices.  cover with parchment paper and weigh it down with heavy cans, jars, or bricks.  Place in the refrigerator for approximately 2-4 days, turning every day.   (pieces less than 1 1/2 inches thick will take about 2 days and larger pieces will take up to four days).  The salmon will be firm when done.  When it is done, remove it from the dish and rinse with filtered water and pat dry.  Slice to serve.

Ceviche – citrus acid cure
Cut the salmon into bite-sized pieces (you want the marinate to have more surface area to work with ) Marinate the fish in lemon or lime juice until the salmon changes color from orange to a pinkish color.  Once it is done, season it to your liking.

Have a great day!

Baja Slaw for Fish Tacos

This is a great dish for summer.  It is very versatile – you can serve it will grilled or broiled salmon, cod, or mahi mahi for an advanced plan option OR with sprouted grain tortillas for a core plan recipe.

For the Baja Slaw…

Slice very thin:
1 cucumber
1/2 head cabbage
2 tomatoes
1/2 large onion
1 red bell pepper
any hot pepper you like (jalepeno, poblano, etc)

Add:
1 handful fresh cilantro, chopped
Sea Salt and Pepper to taste
1/2 cup grapefruit juice
1/2 cup lime juice

Let marinate for at least 30 minutes for best flavor.

For the fish:
Season with salt, pepper, and chili powder and grill or broil to desired doneness.

For an aioli type dressing:
Homemade Mayonnaise (recipe in the Maximized Living Nutrition Plans book) with ground chipolte pepper.

NOTE:  for the Core Plan, you can use a grapeseed oil based mayonnaise.

Advanced Plan:  Put the slaw on a plate and top with fish and aioli

Core Plan:  Put fish in a sprouted grain tortilla and top with fish and aioli

Creamy Lime Coconut Cod

I just made the most delicious fish by just experimenting and using what I had on hand.  These are my favorite kind of recipes – minimal ingredients, creativity, and time saving.

4 fillets of cod or other white fish
Zest & Juice of 2 limes
1 tablespoon coconut or grapeseed oil
1/4 c. grated onion
1 clove garlic, minced
1/2 cup unsweetened coconut milk
1 tsp dried cilantro or 2 tbsp fresh cilantro

Sprinkle fish with salt and pepper and set aside.  Heat oil in large skillet over medium heat. Add onions  and garlic and sautee until softened. Add coconut milk and lime juice; boil until thickened. Stir in lime peel.  Add the fish into the pan and sautee until fish is just opaque in center