FISH & SEAFOOD

SALMON TARTAR

TÁRTAR DE SALMÓN
2 servings

200 g raw salmon without skin

40 g finely chopped onion

1 tbsp capers

½ tbsp chopped cilantro

juice of ½ lemon

1 tbsp olive oil

½ tbsp sesame oil

1 tbsp coconut aminos

1 tsp sea salt

Cut the salmon into cubes and put it in a bowl. Add the onion, capers, cilantro. Add the lemon juice, olive oil, sesame oil, coconut aminos and salt. Stir and serve on a bed of lettuce.

Per portion 100 gr app

Cal: 341.2 P:20 F: 26.9 Cb: 4.6

SHRIMPS WITH CILANTRO SAUCE

2 portions

12 cooked shrimp
1 plain Greek Yogurt
2 green onions (white part only)
1 cup cilantro leaves
1 tsp olive oil
1 pinch of sea salt
pepper to taste
cocktail sticks

For the sauce, add to blender yogurt, green onions, olive oil and cilantro. Process until everything is well ground. Add salt and pepper to taste. Pour into a small serving bowl and refrigerate until serving.

Place the shrimp on a serving plate and serve with the sauce.

TUNA CHIA TACOS

4 portions

DOUGH

40 gr chia flour

100 gr almond flour

15 gr coconut flour

¼ tsp sea salt

seasonings to taste: oregano, rosemary, thyme

90 ml warm water

3 gr xanthan gum

FILLING

200 gr tuna in water washed and shredded

3 tbsp chopped onion

3 tbsp chopped red bell pepper

2 cups chopped lettuce

2 tbsp chopped cilantro

3 tbsp fat-free, unsweetened plain Greek yogurt

½ tsp sea salt

In a bowl mix the flours, salt, seasoning and xanthan gum, stir until well mixed. Pour the water, only as needed, and knead with your hands, until you can form a ball of dough. Then divide into 4 portions.

Place a ball in the working mat and stretch with a rolling pin to leave a flat dough of 2-3 mm. Cut the tortilla with a knife using a 15-17 cm diameter saucer. Heat a pan over medium heat with a pinch of coconut oil or no oil if it is a non-stick pan.

Cook for 1-2 minutes or until the edge looks cooked and the center is soft, and you can easily slide a spatula under the tortilla to flip it. Cook for about 1 minute more on the other side. Do not overcook because it will be very dry and will not be able to bend. Repeat with the rest of the dough. Set aside.

In a bowl mix tuna, onion, bell pepper, lettuce, cilantro, yogurt and salt. Stir to combine.

Fill the chia tacos with the mixture and enjoy.

Per serving

Cal: 264.1 P: 19.2 F: 16.7 Cb: 12.6

SUSHI CAKE

8 servings

800 gr cauliflower rice cooked al dente or to taste (4 cups) (recipe in Recipe Book)

6 g xanthan gum

8 tbsp rice vinegar or to taste

2 tsp sea salt

pepper to taste

1 tsp stevia powder or to taste

3 sliced avocados

400 gr tuna washed and shredded

¼ chopped red bel pepper

60 g plain Greek yogurt, unsweetened and fat free

1 tbsp black sesame seeds

SAUCE

240 g plain Greek yogurt, unsweetened and fat-free

1 tbsp mustard

2 green onion

1 tbsp grated ginger

4 tbsp coconut aminos

3 tbsp lemon juice

2 tbsp vinegar

2 tbsp cilantro

2 tbsp chives

1 tsp sea salt

3 g xanthan gum

Line a 20 cm round mold, with removable bottom, with plastic film.

In a bowl put the cauliflower rice, rice vinegar, salt, stevia, pepper and sprinkle the xanthan gum on top. Stir to integrate. Mix in a bowl the tuna, yogurt and bel pepper. Set aside.

Place 1/3 of the rice in the mold, then place a layer of sliced avocado, place another layer of rice and now a layer of tuna mix. Finish with the remaining rice and cover with plastic film. Refrigerate.

For the sauce, add all the ingredients to the blender until it forms a sauce. If desired thicker add xanthan gum and blend to integrate.

When serving, turn over onto a plate, sprinkle black sesame on top and serve with the sauce.

Per portion 230 gr app

Cal: 234.7 P: 18.3 F: 8.4 Cb: 16.3

PROVENCAL FISH

2 servings

juice of 1 lemon

½ tsp sea salt

pepper to taste

1 tbsp olive oil

1 minced garlic clove

1/3 onion in julienne

1 tomato peeled and finely chopped

¼ green bell pepper cut into thin strips

¼ red bell pepper cut into thin strips

1 tsp dried oregano

1 bay leaf

6 sliced green olives

2 tsp capers

400 g white fish in 2 fillets

½ tsp finely chopped cilantro

Place the fish fillets in a ziploc bag or in a bowl. Cover with lemon juice, salt and pepper. Let marinate for 20 minutes (flip them halfway through).

Heat the oil in a frying pan. Add onion and garlic, sauté until onion softens. Add tomato, bell pepper, oregano, bay leaf, olives and capers. Cook over medium heat a few minutes. Add fish fillets, cover and cook for 10 minutes. Remove from heat and serve with cilantro.

Per portion 250 g app

Cal: 372.3 P: 53.1 F: 13.7 Cb: 7.6

PALM OF HEART NOODLES WITH SHRIMP SAUCE

Pasta de palmitos con salsa de camarones

2 servings

1 tbsp olive oil

3 tbsp chopped onion

1 minced garlic clove

80 ml unsalted vegetable or seafood broth

80 ml unsweetened almond milk

¼ tsp basil

1/8 tsp dill

¼ tsp sea salt

1 tbsp nutritional yeast

1 tbsp almond flour

pepper to taste

1/8 tsp xanthan gum

200 gr peeled raw shrimp

200 g heart of palm noodles

1 tbsp finely chopped cilantro

Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.

Heat the oil in a large skillet and sauté the onion and garlic. Add the broth, milk, basil, dill, salt and pepper.

Add the nutritional yeast and almond flour. Stir to combine and add the shrimps. Cook 3 to 5 minutes. Remove from heat and add xanthan gum stirring to combine.

Heat the noodles, transfer to a bowl and pour the shrimp sauce over them. Serve with chopped cilantro.

Per portion 200 gr

Cal: 250.7 P: 26 F: 10.6 Cb: 11.5

TACO FISH WITH MEDITERRANEAN MARINADE

TACO DE PESCADO CON MARINADO MEDITERRANEO

4 portions (8 tacos)

TORTILLAS

5 egg whites

120 ml fat free unsweetened almond milk

50 gr sifted whole wheat flour

1/8 tsp sea salt

coconut oil in spray

SAUCE

200 gr plain non-fat unsweetened Greek yogurt

½ cup finely chopped cilantro

2 finely chopped green onion (white part)

¼ tsp sea salt

FILLING

120 gr plain non-fat unsweetened Greek yogurt

1 tsp paprika

1 tsp cumin

1 tsp oregano

1 tsp onion powder

½ tsp garlic powder

1 tsp sea salt

pepper to taste

400 gr firm white fish in 2 cm strips

1 tbsp olive oil

1 ½ cup finely chopped lettuce

½ green chili in thin rings

2 lemons in wedges

1 tbsp cilantro leaves

2 chopped green onions (green part)

In a bowl add the egg whites and beat by hand until mixed. Add milk, salt and then flour combining all.

In a small nonstick skillet, over medium heat, place a little coconut oil and add a quarter cup of the mixture and move to distribute the mixture. It will start to peel away from the edges, cook 1 to 2 minutes or until golden brown. Then with a spatula flip over and cook for another minute. Remove and set aside. Repeat with the rest of the mixture.

In a large bowl combine yogurt, paprika, cumin, oregano, onion, garlic, salt and pepper. Add the fish, stir and set aside.

In a small bowl mix the yogurt, cilantro, green onion white part and salt. Stir to combine.

Heat the oil in a large skillet and cook the fish for 1 to 2 minutes per side. Remove from heat.

Fill the tacos with lettuce, fish, sauce and garnish with green chili rings, cilantro leaves and green onions (green part). Serve with lemon wedges.

Per serving: 2 tacos

Cal: 300.8 P: 41.2 F: 6.7 Cb: 16.9

TUNA OR SHRIMP CAUSA

2 portions

CAULIFLOWER PUREE
400 gr boiled cauliflower
¼ tbsp yellow chili pepper paste
juice of ½ lemon
1 tsp sea salt
pepper to taste
TUNA FILLING:
120 gr canned tuna, washed
2 tbsp finely chopped onion
1 tsp finely chopped fresh cilantro
½ tbsp olive oil
juice of ½ lemon
1 tbsp finely chopped red bell pepper
SHRIMP FILLING:
120 gr cooked shrimps (set aside 2 for garnish)
1 tsp olive oil
juice of ½ lemon
----------
½ sliced avocado

Strain the cauliflower and grind with the immersion blender until you get a puree.

Add the olive oil, yellow chili pepper, lemon juice, salt, and pepper. Transfer to a strainer and let drain.

Place the tuna in a small bowl and crumble very finely. Add the onion, oil and cilantro. Stir to combine.

If you do the shrimp causa, cut them small and mix with the oil and a pinch of salt.

To assemble the causas, use a ring 8 cm in diameter by 8 cm high greased with a little olive oil. Put a layer of mashed cauliflower on the base, about 2 cm high. Then place a layer of avocado slices, followed by a layer of the tuna or shrimp stuffing, and finish with a 2 cm-layer of mashed cauliflower. Remove the ring and repeat the same with the other causa.

Garnish the tuna causas with chopped bell pepper. Garnish the shrimp causas with the reserved shrimps.

TUNA CAUSA
Per serving: 1 causa (250 gr)
Cal: 223.8 P: 18.4 F: 8.4 Cb: 10.1

SHRIMP CAUSA
Per serving: 1 causa (250 gr)
Cal: 225.9 P: 19 F: 8.5 Cb: 9.1

APPETIZER BOARD

Prepare a delicious appetizer board to share with the family. There are a wide variety of foods that you can put:

green stuffed olives

black olives

almonds

walnuts

radishes in slices

washed artichoke bottoms

washed pickles

washed palm hearts

jarred red bell pepper

carrot sticks

bell pepper sticks

sliced cucumber

cherry tomatoes

hard boiled eggs halved

hard quail eggs

smoked salmon

sardines

turkey ham

meatballs

diced roast chicken

shrimps

strawberries

guacamole sauce

yogurt and cilantro sauce

chickpea hummus

wholewheat bread

whole wheat pita

whole wheat tortillas

CODIGO SUSHIS

4 portions

Ingredients for 4 rolls:

2 nori seaweed sheets in half

400 gr cooked cauliflower rice al dente or to taste (4 cups) (recipe in Recipe Book)

3 gr xhantan gum

4 tsp rice vinegar or to taste

1 avocado thinly sliced

60 gr smoked salmon thinly sliced

20 gr washed and shredded tuna

20 gr cooked shrimps thinly sliced

2 green onions thinly cut lengthwise

20 gr red pepper thinly sliced

20 gr palm heart washed and thinly sliced

20 gr carrot thinly sliced

4 tbsp coconut aminos

sushi mat

plastic wrap

Roll 1 salmon:

½ nori seaweed sheet

100 gr /(1 cup) cauliflower rice

50 gr salmon

1/8 sliced avocado

½ green onion

Roll 2 avocado:

½ nori seaweed sheet

100 gr cauliflower rice

½ avocado

10 gr salmon

½ green onion

Roll 3 shrimp:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr shrimps

1/8 avocado

20 gr palm heart

1 tbsp sesame seeds

Roll 4 tuna:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr tuna

10 gr red bell pepper

10 gr carrot

1 tbsp sesame seeds

In a bowl place cauliflower rice, apple cider vinegar and sprinkle the xanthan gum on top. Stir to combine and take up viscosity.

Cut a piece of plastic wrap slightly larger than the size of the nori seaweed and spread it out on a work board.

Place salmon slices, covering all the spaces. Cover with the nori seaweed, you can trim what is left of salmon. On the seaweed, place a layer of cauliflower rice, pressing so to adhere. Along the edge near you put avocado slices and green onion. Transfer the sushi onto the mat leaving the edge of the sushi level with the edge of the mat. Take the mat and plastic wrap and roll them towards the center. Close the sides with the same film, take out the mat and put the sushi roll on a large plate and refrigerate.

Repeat the same for the avocado sushi.

For sushi 3 and 4 place the nori seaweed sheet directly on the work table, put rice and sprinkle the sesame. Then cover with the plastic wrap and flip it over, so that the rice is facing down. Now place a thin layer of rice covering the seaweed and continue.

Once cold, cut each roll without removing the plastic film into 6 or 8 pieces. Then remove the plastic and transfer to a large plate. Serve with coconut aminos.

Note: Xanthan gum adds viscosity so it is used as a thickener.

Per serving (1 whole roll)

Salmon: Cal: 149 P: 12.2 G: 5 Cb: 13.3

Avocado: Cal: 224.1 P: 6.2 G: 10.8 Cb: 18.6

Shrimp: Cal: 164.6 P: 8.5 G: 7.6 Cb: 15.1

Tuna: Cal: 129.3 P: 8.2 G: 4.9 Cb: 15.2

SALMON CARPACCIO

2 portions

240 gr salmon
1 tbsp olive oil
juice of ½ lemon
¼ tsp sea salt
pepper to taste
1 tbsp capers
1 tbsp chopped chives
1 cup arugula or watercress

Remove bones and skin from the salmon and freeze for 30 minutes so it firm for slicing.

Slice the salmon with a sharp knife into very thin slices. Place them on a plate.

In a small bowl mix the oil with the lemon juice, salt and pepper to taste. Stir well.

When serving, bathe the salmon with this dressing and sprinkle the capers and chives on top. Serve with arugula.

Per serving:
Cal: 343.7 P: 17.2 F: 32.9 Cb: 0.2

BREADED FISH

*You can use this recipe 2 times a week to prepare your fish

2 servings

300 gr fish fillets
¼ cup ground almonds
¼ cup ground whole grain oats
dried herbs of choice (basil, thyme, oregano, rosemary, coriander)
2 egg whites

Preheat the oven to 350º F. Grease a baking sheet with little olive oil.

The idea is that almonds and oats look like breadcrumbs, not as finely ground as flour.

In a deep plate, mix ground almonds, ground oats and herbs. In another deep plate pour the egg whites and beat with a fork.

Dip the fillet in egg whites and then dip in oat mixture and place on the baking sheet. Repeat with the remaining fillets.

Bake for 15 to 20 minutes.

Per serving 150 gr app
Cal: 294.8 P: 46.2 F: 7.4 Cb: 8.8

FISH WITH TERIYAKI SAUCE AND BROCCOLI

2 servings

2 tbsp sesame oil
2 tbsp coconut aminos
2 tbsp water
1 tsp salt
1 tbsp grated ginger
2 cloves garlic minced
1 tbsp stevia or to taste
2 tsp lemon zest
2 tbsp lemon juice
½ tsp chili sauce or to taste
200 gr fish
1 tbsp olive oil
200 gr broccoli florets
3 green onions sliced
1 tsp sesame seeds

Preheat oven to 400° F.
In a small bowl mix together sesame oil, coconut aminos, salt, ginger, garlic, stevia, lemon zest and juice, and chili sauce.

Place fish in a baking dish, pour teriyaki sauce and bake until just cooked through, 10-12 minutes.

While the fish is in oven, heat olive oil in a skillet, add the broccoli florets and green onions and sauté a few minutes.

When fish is ready place in a dish with the sautee vegetables and garnish with sesame seeds.

Per serving
C: 381.3 P: 29.7 F: 24 C: 11.7

If use salmon
C: 491.3 P: 17.7 F: 43.3 C: 11.7

MACKEREL STEW

4 servings

1 tbsp olive oil
½ onion, sliced
½ cup red bell pepper, in strips
1 tomato, peeled and chopped
½ cup carrot, sliced
1/2 diced potato
4 cups bone broth
1 mackerel can
1 tbsp chopped fresh parsley
oregano
1 tsp sea salt
pepper to taste

Wash the mackerel carefully, preventing from falling apart, to remove excess salt and preservatives, drain.
In a medium saucepan add the oil and sauté the onion, carrot and red pepper for about 5 minutes. Add the potato, tomato and bone broth. Season with oregano, salt and pepper. Bring to a boil over low heat for about 12 minutes. Add the mackerel and boil for 2 more minutes. Garnish with chopped parsley.

Per serving 200 ml
Cal: 223.7 P: 30.2 F: 7.3 Cb: 8

MACKEREL OMELETTE

2 servings

1 clove garlic, minced
½ diced onion
½ cup diced bell pepper
½ cup grated carrot
1 can of mackerel
2 eggs
1 tsp salt
pepper to taste
2 tsp olive oil

Wash the mackerel very well in a colander to remove excess salt and preservatives, drain.

In a medium non-stick frying pan heat 1 tsp of oil and sauté the onion and garlic for 3 minutes, add the pepper and carrot.

In a bowl place the shredded mackerel, add the eggs, previously beaten, and the onion mixture. Stir to integrate well.

In the same pan add the remaining teaspoon of oil and heat over medium heat. Pour the mixture and carefully peel off the edges, when you see that it is firm, flip with the help of a spatula and leave a few more minutes to brown. Take out and place on a plate.

Per serving
Cal: 389.2 P: 46.1 F: 25.1 Cb: 5.7

MACKEREL-BALLS WITH TOMATO SAUCE

2 servings

1 can of mackerel
1 tbsp olive oil
½ onion, chopped
½ cup fine grated carrot
½ cup finely chopped bell pepper
1 tbsp fresh cilantro
1 egg
cumin
1 tsp sea salt
pepper
1 cup homemade tomato sauce

Wash the mackerel in a colander to remove excess salt and preservatives, drain.

In a pan heat the olive oil, saute the onion, carrot and bell pepper 5 minutes. Set aside.
In a bowl place the shredded mackerel. Add the onion mix and stir.. Season with cumin, salt and pepper. Assemble the balls and add to pan with the tomato sauce. Cook for about 10 minutes.

Per serving
Cal: 338 P: 44.1 F: 18 Cb: 12.1