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Are your fish oils fishy enough?30 Sep 2014 11:05 AMAre your fish oils fishy enough?More...Licensee PersonPetries Cottage

Tasty Treat Sensations for the Carb Concious

We have some freat recipes for dinner and lunch following the keto system. Even if you aren't on a carb conscious diet they are wortha try. Scoll down the page to different sections on fish, chicken and other

Fish Recipes

BAKED FISH WITH TOASTED ALMONDS

Ingredients
•250 g of trout or other choice of white fish (cooked weight)
•3/4 cup vegetable mix - green beans, broccoli florets, zucchini
•1/4 cup onions, thinly sliced
•2/3 cup vegetable stock
•1 tablespoon fresh chopped parsley
•1 small clove garlic, crushed
•1 teaspoon almonds, slivered, toasted
•Chopped marjoram
•Olive oil
•Sea salt
 

Vinigrette dressing
•1 teaspoon Dijon mustard
•1 clove garlic, crushed
•4 tablespoon extra virgin olive oil
•1 tablespoon Balsamic vinegar
•1 tablespoon chopped capers
•1 tablespoon fresh chopped parsley
•4 tablespoons hot water
 
Method
1.Steam green vegetables till tender, strain and put aside to cool. In a fry pan, lightly toast slivered almonds until golden, put aside to cool.
2.Vinaigrette: Put all ingredients together in closed jar, shake vigorously a few minutes Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes)
3.Fish: Clean, wash and dry fish. Coat shallow casserole dish with olive oil. Add garlic, onions and fry gently until onions soft and golden. Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt. Bake in preheated oven (200ºC) until cooked (up to 25 minutes), baste a few times. Serve with garnished toasted slivered almonds and strained green vegetable mix from vinaigrette.

 

ASIAN STYLIE FISH & SESAME MUSHROOMS

Ingredients
•240 g of perch (or other white fish) cleaned (cooked weight)
•1 whole egg
 
Fish Marinade

•1 teaspoon sesame oil
•½ teaspoon onion powder
•1 kaffir lime leaf (remove rib and cut finely)
•1 sprig thyme
•Sea salt and cracked pepper to taste
•¼ cup water
•1 cup button mushrooms, finely chopped
•Toasted sesame seeds and fresh chopped chives to garnish
 
Method
1.Marinate the fish in a dish containing all the onion powder, kaffir lime leaf, salt, pepper, sesame oil and thyme for 30 min to 1 hr. Remove the fish from the marinade. Grill under pre-heated grill (approximately 5-10 min each side), baste with a little marinade.
2.Beat egg with Italian herbs and sea salt. Add mushroom to the egg mixture. Coat non-stick pan with olive oil. Heat pan, then add mushroom mix. Stir occasionally to avoid burning. When ready, sprinkle with toasted sesame seeds, chopped chives and serve with fish.

 

THAI RED CURRY FISH WITH LIME & ASIAN VEGETABLES

Ingredients
•2 medium size white fish fillets (120 g each - cooked weight)
•Red curry paste (no added sugar)
•2 tablespoons olive oil for cooking
•2 cups of bean sprouts, broccoli, onion rings or cabbage strips
•1 tablespoon of sesame oil
•Squeeze of fresh lime juice
 
Method
1.Heat oil in a fry pan. Cut the fish into small portions, about the size of half the palm of your hand. Rub the fish with red curry paste so it is lightly coated. Shallow fry the fish lightly on both sides.
2.While fish is cooking, lightly steam vegetables until tender. Put mixed vegetables on a plate, top with sesame oil and lime juice. Serve fish to side of vegetables.

 

NUT CRUSTED FISH & SALAD GREENS

Ingredients
•2 tablespoons extra virgin olive oil
•2 tablespoons unsalted butter
•1/3 cup finely chopped nuts (can be bought or done in a coffee grinder)
•1 teaspoon Celtic sea salt
•Black pepper to taste
•2 pieces of boneless fish, any type will do (120 g cooked weight each)
•2 teaspoons fresh chopped parsley (optional)
•2 cups salad greens
•1 lemon
 
Method
1.Preheat oven to 220oC. Grease a baking sheet. Melt olive oil and butter in a pan. Remove from heat and let cool. Mix the chopped nuts together with the seasoning and put on a plate.
2.Dip the fish in oil/butter mixture and then nut mixture, press firmly so the nuts hold. Place fish on the baking sheet and bake until cooked through. Garnish with fresh parsley. Serve with salad greens (dress with olive oil) and a wedge of lemon.

 

GRILLED SALMON STEAKS WITH DILL BUTTER SAUSE ON A BED OF FRESH ROCKET

Ingredients
•2 salmon steaks (125 g each - cooked weight)
•2 tablespoons extra virgin olive oil
•2 cups of rocket leaves (or mesclun mix)
 
Dill butter sauce
•60 grams unsalted butter
•Juice from ½ a freshly squeezed lemon
•2 tablespoons dried or chopped fresh dill
 
Method
1.Brush both sides of the salmon with olive oil and grill under high heat for 3-4 minutes per side. Salmon is cooked when the meat is just starting to fall apart.
2.To make sauce: Heat the butter in a small saucepan, stir in the lemon juice and add dill. Spread rocket over a dinner plate, place salmon on top and cover with warm sauce.

Meat Recipes

SEARED STEAK WITH A SIDE OF GARLIC ZUCCHINI


Ingredients
•1 steak (100 g cooked weight)
•1 cup zucchini slices
•4 tablespoons of water
•1 small garlic, crushed
•Fresh chopped parsley
•Olive oil cooking spray
•Sea salt
•Cracked pepper
 
Method
1.Drizzle olive oil over steak. Sprinkle with sea salt and cracked pepper. Grill under preheated griller and cook as desired.
2.Spray coat small saucepan with olive oil cooking spray. Sauté garlic and add water. Gently toss zucchini slices and cook until tender. Garnish with fresh parsley.

 

LAMB CUTLETS WITH VEGETABLES

Ingredients
•200 g of lean lamb cutlets (cooked weight)
•1 cup cauliflower and broccoli florets
•1 teaspoon Worcestershire sauce
•½ teaspoon tarragon vinegar
•¼ teaspoon onion powder
•¼ teaspoon French mustard
•2 tablespoons water
•Sea salt and freshly ground pepper
•Fresh chopped parsley and chives
•1 teaspoon slivered almonds
 
Method
1.Steam cauliflower and broccoli florets on low heat, until tender. Mix Worcestershire sauce, vinegar, onion, mustard, sea salt and pepper with water.
2.Baste each side of the cutlet with sauce mixture. Then coat each side lightly with olive oil. Place under preheated griller and grill each side until cooked.
3.Serve with steamed vegetables and garnish of freshly chopped parsley, chives and slivered almonds.

 

MAMMA'S MEAT LOAF

Ingredients
•160 g of minced lean beef (cooked weight)
•2 eggs
•1 cup mixture of tomato, onion, mushrooms, capsicum finely chopped
•2 tablespoons Worcestershire sauce
•Onion salt and cracked pepper to taste
•1 tablespoon mixed herbs
•1 tablespoon sweet paprika
•Freshly chopped Italian parsley and chives
•Olive oil
 
Method

1.Combine beef, egg, Worcestershire sauce, a sprinkling of onion salt, pepper, paprika and herbs in a large bowl. Mix well and then mould into loaf shape and place in baking tin or wrap in foil. Bake in moderate oven until cooked through.
2.Coat frypan with olive oil. Sauté onion, mushrooms, tomato and capsicum. When cooked, sprinkle with freshly chopped Italian parsley and chives. Serve over loaf.

 

HEARTY WINTER POT STEW

Ingredients
•200 g lamb or beef (cooked weight)
•1 tablespoon of butter
•Pinch salt
•1 teaspoon parsley
•1 teaspoon Worcestershire sauce
•1 large onion chopped
•1 teaspoon garlic
•½ cup of broccoli broken into flowerets
•1 cup turnips
•½ cup cauliflower
 
Method
1.Brown meat in melted butter. Add seasonings and Worcestershire sauce. Place all ingredients into casserole dish and cook in moderate oven until meat and vegetables are tender.

 

TRADITIONAL ITALIAN MEATBALLS

Ingredients
•250 g lean beef mince (cooked weight)
•Pepper and salt to taste
•4 cloves of garlic, finely copped or 2 tablespoons preminced garlic
•1 egg
•1 large onion, diced
•4 tablespoons mixed herbs
•1 dessertspoon extra virgin olive oil
 
Method
1.Heat oil in a frying pan. Mix all ingredients in a large mixing bowl. Shape into small evenly sized balls and fry in pan until cooked through. Place on kitchen paper towels to drain when done.

2.Serve with sauce, salad, vegetables etc.

Chicken Recipes

CHICKEN FAJITA CASSEROLE

Ingredients
•2 tablespoons of olive oil
•200 g chicken breast cut in strips
•2 tablespoons Paprika
•1 tablespoon turmeric
•Salt, pepper, garlic powder to taste
•½ cup onions, thinly sliced
•1 cup red & green capsicum strip
•½ cup tomato salsa
•120 g hard cheese, shredded
 
Method
1.Preheat fry pan. Brown chicken in oil, and stir in seasonings. When chicken is done, remove from pan. Add onions and peppers and cook for a few minutes until crisp-tender.
2.Put chicken into casserole dish. Top with onions and peppers. Spread salsa on top and sprinkle with cheese. Put in oven for a few minutes until cheese is bubbly and melted.

 

MARSALA CHICKEN VEGETABLE CURRY

Ingredients
•200 g of skinless chicken breast (cooked weight)
•1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
•2 tablespoons Garam Marsala
•Sea salt and pepper to taste
•1 teaspoon dried parsley
•1 teaspoon dried nutmeg
•Olive oil
 
Method
1.Coat chicken breast with olive oil. Sprinkle with traditional curry powder, sea salt and pepper. Wrap inside foil and bake in hot oven for up to 20 minutes, until cooked.
2.In a food processor, process all vegetables together until fluffy. Place vegetables in a bowl and spray coat with olive oil (until they bind together). Then place vegetable mixture onto a piece of foil. Sprinkle with dried basil, parsley and a pinch of nutmeg. Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside.
3.Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes). Grate or chop vegetables finely, if no food processor available.

 

SOUTH AMERICAN STYLE CHICKEN SALSA

Ingredients
•170 g Skinless chicken breast, cut into thin bite size pieces (cooked weight)
•40 g cheese, low fat, grated
•1 cup mixture: broccoli florets and finely sliced green capsicum
•1 cup mushrooms, finely sliced
•1 clove garlic
•2 teaspoon tomato paste
•½ cup water
•1 teaspoon dried onion flakes
•Tabasco sauce to taste
•Sea salt and cracked pepper to taste
•Olive oil for cooking
•Sprinkling of Italian seasoning
•Garnishing of fresh chopped parsley
 
Method
1.Mix together and leave to stand, water, tomato paste, Tabasco sauce, sea salt, pepper and onion flakes.
2.Coat fry pan with olive oil. Over moderate heat, add crushed garlic, chicken, mushrooms, broccoli and green capsicum. Keep mixing and tossing until chicken is browned then add tomato salsa mixture, stirring well until evenly mixed through.
3.When ready to serve, sprinkle over with grated cheese and parsley. Optional (transfer pan under preheated griller and grill until cheese melted and golden brown - do not place handle under griller).

 

THAI GREEN CHICKEN CURRY WITH STEAMED VEGETABLES

Ingredients
•200 g chicken breast (cooked weight)
•1 tablespoon extra virgin olive oil
•Green curry paste (no added sugar)
•1 medium onion
•Finely chopped ginger to taste
•165 ml can of coconut milk or cream
•2 cups of lightly steamed broccoli, beans, and zucchini (cut length ways)
 
Method
1.Cut the chicken breast into strips, slice onion into rings and sauté together with ginger in olive oil until chicken is just cooked. Add coconut milk and green curry paste. Simmer for 5-10 minutes. Serve along side steamed vegetables.

 

HOME STYLE CHICKEN SOUP

Ingredients
•200 g chicken breast, cubed (cooked weight)
•3 cups chicken stock
•2 stalks celery
•1 onion
•1 clove garlic
•1 chilli (optional)
•Chopped parsley to garnish
•Extra virgin olive oil for cooking
 
Method
1.Lightly fry onion in a little extra virgin olive oil. Add chicken, celery garlic and chilli sautéing for another minute. Add stock and simmer for 15 minutes.

Other Recipes

SAN CHOY BOW (PORK MINCE IN LETTUCE CUPS)

Ingredients
•200 g pork fillet, minced (cooked weight)
•1 cup sliced water chestnuts, drained
•1 tablespoon sliced ginger
•1 tablespoon chilli sauce
•2 tablespoons sherry
•1 tablespoons tamari or soy sauce
•Iceberg lettuce leaves cut carefully into cups
 
Method
1.Sauté ginger lightly before browning pork mince. Add sherry and sauces with water chestnuts and simmer for five minutes. Thin with a little water. Spoon mix into lettuce cups for serving.

 

PORK TUSCANY TREAT

Ingredients
•200 g of lean pork pounded thin and cut into medallions.
•3/4 cup zucchini slices and broccoli florets
•1/4 cup thinly sliced mushrooms
•1 clove garlic, crushed
•2 tablespoons water
•Olive oil
•Tuscan herbs
•Crushed almonds to garnish
 
Method
1.Sprinkle Tuscan herbs over pork medallions. Coat a non-stick frying pan with olive oil. Over high heat stir-fry garlic, mushrooms and pork medallions until golden brown. Add water, toss in the vegetables and continue tossing until pork is cooked and vegetables are tender. Garnish with crushed almonds.

 

CAULIFLOWER RICE SUBSTITUTE

Ingredients
•1 cup grated cauliflower
 
Method
1.Grate the cauliflower using the medium sized holes of a grater. Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness. Add the grated cauliflower to a heated and oiled wok or pan and fry until its tender-crisp, about 5-8 minutes. The length of time will depend on the cauliflower. Suggestion: Use as you would rice. The variations are endless.

 

WALNUT FLAT BREAD

Ingredients
•1 cup walnuts
•1 egg
•Pinch of sea salt
 
Method
1.Chop up the walnuts as fine as possible in a food processor then add egg and salt. The dough will be a bit sticky. Lightly coat a small cast iron pan with olive oil or butter. Press ½ the dough onto the pan into a flat round shape and cook it turning once. Can be used for open faced sandwiches.