GINGER-GRILLED SALMON

Ginger and salmon blend together perfectly. You’ll enjoy the flavor almost as much as you will the health benefits!

Ingredients

Directions
  1. Combine ginger, garlic, soy sauce, orange juice, and Stevia in a bag.
  2. Add the salmon and onions to the bag and let sit a few hours to marinate, flipping the bag after 1.5 hours.
  3. Cook salmon on grill until it flakes easily with a fork.
  4. While cooking, brush salmon with any excess marinade.
  5. When done, sprinkle with orange rind and serve.
NUTRITION FACTS
Serving Size 3 Servings
Amount per serving
Calories 159
Total Fat 5g
Total Carb 5.2g
Protein 21.5g

SRIRACHA TUNA CHILI

Tight budget, meet canned tuna. You two are about to be the best of friends. Gram per gram, this extremely affordable source of lean protein provides a huge muscle-promoting bang for your buck. Don’t worry; you’re not doomed to eat boring tuna salad sandwiches forever. Instead, get hooked on this tuna chili with Sriracha chili sauce (since it goes with everything). If you’re not a fan of spicy food, this recipe is versatile enough that you can easily lower the heat.

Ingredients
Directions
  1. Take out, drain, and rinse your dark red kidney and black beans. Drain your tuna.
  2. Prepare a large stove top pan, turn your burner on medium heat, and add in your cooking oil.
  3. After your pan heats up, add in your pepper stir-fry, then the rest of your ingredients while occasionally stirring everything around.
  4. Once all of your ingredients are in your pan and mixed together, let your chili cook for 10-15 minutes, stirring it every couple of minutes.
NUTRITION FACTS
Serving Size (1 serving)Recipe yields 6
Amount per serving
Calories 380
Total Fat 6g
Total Carbs 49.5g
Protein 32g

SALMON SALAD

Need something different than your regular chicken and broccoli? Salmon salad is a perfect take-to-work option.

Ingredients

Directions
  1. In a bowl, mix together Greek yogurt, minced garlic, dill, and diced onions.
  2. Add salmon and stir until salad is formed.
  3. Serve with lettuce, on whole wheat or Ezekiel bread, in a low-carb wrap, or with whole grain crackers.
NUTRITION FACTS
Serving Size 2 Servings
Amount per serving
Calories 89
Total Fat 8g
Total Carb 3g
Protein 22.5g

CRISPY PARMESAN FISH STICKS

Bypass the heavily processed, freezer-frosted childhood favorite for this healthy, cheese-dusted alternative. You can have your omega-3s and enjoy them, too. Pair with a yogurt-based dipping sauce and a wedge of lemon for a classic touch.

Ingredients For Fish Sticks
Ingredients For Lemon Dipping Sauce
Directions
  1. Set oven to 405 degrees Fahrenheit.
  2. Cut fish into long pieces so they resemble slender fillets. You can remove the skin of the fish as well. If you have a thinner piece of white fish, it may be harder for it to stay together without the skin. If you use a fish like catfish, I highly recommend removing the skin before baking.
  3. Mix panko, amaranth flakes, parmesan, Italian seasoning, and cayenne together in a bowl.
  4. Beat eggs in another bowl.
  5. Dip fish in the egg mixture, then dip into the breadcrumbs. Place the pieces on a baking sheet or rack.
  6. Bake for 15 minutes.
  7. Mix all of the ingredients together for the dipping sauce and season with sea salt and pepper to taste.
NUTRITION FACTS
Serving Size: 1 fish stick (without dipping sauce)
Recipe yields: 10
Amount per serving
Calories 133
Total Fat 3g
Total Carbs 9g (1g fiber)
Protein 17g

TILAPIA VERACRUZ

This dish is so refreshing, clean and light, but watch out! It does have a small kick to it. If you’re not too keen on spice, simply cut back on the cayenne and hot sauce and you will still be able to enjoy the wonderful array of flavors this dish has to offer.

Ingredients for Fish
  • 4-6 oz. tilapia filets, red snapper or sea bass
  • Cooking spray
  • 1 tsp fresh lime juice
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt, optional
Ingredients for Salsa
  • 1 cup tomatoes, seeded and diced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup pitted green olives, sliced thin
  • 1/4 cup green onions, chopped
  • 1 tsp fresh lime juice
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • Few dashes of Tabasco or your favorite hot sauce
TIME SAVER TIP:

To cut down on cooking time substitute your favorite salsa for making it from scratch but be sure to add fresh cilantro for that fresh garden flavor.

Directions
  1. Preheat broiler. Rinse fish well and pat dry.
  2. Spray both sides of fish lightly with cooking spray then sprinkle with lime juice, cumin, pepper and salt.
  3. Place fish on pre-sprayed broiler pan then broil 4-5 minutes on each side or until fish flakes easily with a fork.
  4. Most tilapia is quite thin and may need less time and often does not need to be turned over or it will fall apart. Use a slotted spatula when carefully turning if needed. Be careful not to overcook this delicate fish or it will become dry.)
  5. In a medium bowl mix together all ingredients for salsa, toss gently and chill.
  6. Serve fish over Spanish rice and black beans topped with salsa and fresh limes.
NUTRITION FACTS
Recipe yields 1 servings
Amount per serving
Calories 278
Fat 7 g
Carbs 6 g
Protein 46 g

TASTY TUNA WRAPS

You’ve got to love tuna! It’s versatile, clean, easy to find, and, well, it’s pretty cheap. Many people eat it like you do, on top of or alongside a salad, though tuna is also popular on sandwiches. Of course, if you get creative, there are many other ways you can enjoy it!

There’s really no reason to mow down your tuna straight from the can with a grin-and-bear-it attitude, not when you can make delicious snacks like my tuna protein wraps!

Tuna protein wraps are basically just protein wraps with a tuna filling. What is a protein wrap, you ask? It’s kind of like a savory crepe, but denser and full of protein.

Ingredients

Directions
  1. Using a handheld blender or food processor, blend all the above ingredients.
  2. Spray nonstick pan with PAM or coconut oil and turn heat to high.
  3. Once the pan is sizzling hot, pour 1/4 cup of the batter onto the center.
  4. Turn the heat down to medium and spread the mixture around the pan with a spoon so it’s thin and cooks evenly.
  5. When it has cooked, flip the wrap and let the other side cook for another minute. Remove from pan.
  6. Repeat the process. Get the pan hot again, spray, pour the batter, turn down the heat, spread the batter, flip.
  7. When all your wraps are done cooking, let them cool.
  8. While you wait, make tuna filling. Mix a can of tuna with some chopped olives, low-fat mayo, sugar-free ketchup, sea salt, and tarragon. Or, you can dress your tuna however you like!
  9. Fill a wrap with tuna and enjoy! Or, wrap your wrap in tinfoil and take it with you for a healthy lunch.
NUTRITION FACTS
Per protein wrap without tuna
Calories 64
Total Fat 1.5 g
Total Carb 5 g
Protein 8 g
Fiber 2 g