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Microwave Honey Paprika Salmon

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Microwave Honey Paprika Salmon
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Nutrition Facts
Microwave Honey Paprika Salmon
Amount Per Serving (1g)
Calories 376 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Total Carbohydrates 5.6g 2%
Protein 22g 44%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Cuisine Microwave
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 5 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 3 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Cuisine Microwave
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 5 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 3 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Microwave Honey Paprika Salmon
Amount Per Serving (1g)
Calories 376 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Total Carbohydrates 5.6g 2%
Protein 22g 44%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a small bowl mix the olive oil, lime juice, smoked paprika, salt, and honey.
  2. Place your salmon filets in a small microwave-safe dish. Spoon your mixture over the two salmon filets.
  3. Microwave on medium for 3 minutes, or until the salmon reaches your desired level of doneness.
Recipe Notes

Per Serving:

Calories: 376

Protein: 22g

Carbs: 5.6 g

Fat: 21g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Chicken and Shrimp Gumbo

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Chicken and Shrimp Gumbo
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Nutrition Facts
Chicken and Shrimp Gumbo
Amount Per Serving (1g)
Calories 321 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Total Carbohydrates 39g 13%
Protein 25g 50%
* Percent Daily Values are based on a 2000 calorie diet.
Protein Chicken, Fish, Poultry
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Protein Chicken, Fish, Poultry
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Chicken and Shrimp Gumbo
Amount Per Serving (1g)
Calories 321 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Total Carbohydrates 39g 13%
Protein 25g 50%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Spray a large dutch oven with cooking spray and add your sausage and onion. Break up the sausage using a wooden spoon and cook for about 10 minutes, or until your sausage is browned. Add your bell peppers, stirring occasionally and cook until they are soft or about 6 minutes.
  2. Add your flour, constantly stirring, and cook for 1 minute, or until lightly browned. Stir in your tomatoes and chicken broth and bring to a boil. Reduce the heat, cover, and let simmer until the chicken is cooked through, or about 5 minutes.
  3. Raise the heat and add your shrimp, okra, corn, and thyme. Bring to a boil, reduce the heat, cover and let simmer. Cook for about 5 minutes and add your rice. Serve.
Recipe Notes

Per Serving: 

Calories: 321

Protein: 25g

Carbs: 39g

Fat: 8g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Rice and Potato Soup

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Rice and Potato Soup
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Nutrition Facts
Rice and Potato Soup
Amount Per Serving
Calories 408 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Total Carbohydrates 76g 25%
Protein 17.6g 35%
* Percent Daily Values are based on a 2000 calorie diet.
Protein Fish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Protein Fish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Rice and Potato Soup
Amount Per Serving
Calories 408 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Total Carbohydrates 76g 25%
Protein 17.6g 35%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In one large saucepan combine your Canadian bacon, onion, and rosemary over medium heat. Saute until onion and pancetta are brown, 7-8 minutes.
  2. Then add in potatoes and broth and bring the heat to high and the soup to a boil. Stir in rice and bring down to a simmer for 15 minutes until rice is tender.
  3. Sprinkle with salt and pepper and garnish with parsley and parmesan.
Recipe Notes

Per Serving: 

Calories: 408

Protein: 17.6

Carbs: 76g

Fats: 5g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Greek Fish Soup

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Greek Fish Soup
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Nutrition Facts
Greek Fish Soup
Amount Per Serving
Calories 465 Calories from Fat 131
% Daily Value*
Total Fat 14.5g 22%
Total Carbohydrates 33g 11%
Protein 42g 84%
* Percent Daily Values are based on a 2000 calorie diet.
Protein Fish
Prep Time 20 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
Protein Fish
Prep Time 20 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Greek Fish Soup
Amount Per Serving
Calories 465 Calories from Fat 131
% Daily Value*
Total Fat 14.5g 22%
Total Carbohydrates 33g 11%
Protein 42g 84%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Warm 3 tbsp olive oil in a large saucepan and add in onions, 3 cloves of garlic and parsley. Saute for 7-8 minutes until lightly brown.
  2. Add in potatoes and saute for 5 minutes. Then add in tomatoes and bring your soup to a boil.
  3. Add in fish and top with water until just covering the fish. Partially cover the pot and cook for 20-30 minutes until fish is tender and flakey.
  4. Sprinkle with salt and white pepper. Add in remaining olive oil and garlic and stir and set aside for 5 minutes. Then serve.
Recipe Notes

Per Serving: 

Calories: 465

Protein: 42g

Carbs: 33g

Fats:14.5g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Coconut Salmon

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Coconut Salmon
Calories: 363 Protein: 35 Carbs: 5 Fats: 22
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Rating: 0
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Nutrition Facts
Coconut Salmon
Amount Per Serving
Calories 363 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Total Carbohydrates 5g 2%
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 30 minutes
Cook Time 2.5 hours
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 30 minutes
Cook Time 2.5 hours
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Coconut Salmon
Amount Per Serving
Calories 363 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Total Carbohydrates 5g 2%
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat olive oil in a saucepan and add onion, chili, garlic, and ginger and fry for 5-6 minutes until soft. Place the mixture in a food processor with coconut milk and blend until smooth.
  2. Pour the blend into the slow cooker and stir in 1 tsp of cumin, ground coriander, and remaining coconut milk. Cover and cook for 1.5 hours.
  3. in a shallow glass baking dish. Make a paste with the remaining 1 tsp cumin, chili powder, turmeric, vinegar and salt in a small bowl. Rub the paste over the salmon and marinate at room temperature until the sauce finishes cooking.
  4. Add salmon to the sauce and arrange in single layer in slow cooker pot. Spoon coconut milk over top of the salmon for moisture. Cover the slow cooker with lid and reduce heat to low and cook for 45 mins - 1 hour. Salmon is cooked when opaque and tender.
  5. Move fish to a serving dish and ladle over sauce and top with fresh cilantro. Service with ¼ cup of rice.
Recipe Notes

Per Serving (without rice):

Calories: 363

Protein: 35g

Carbs: 5g

Fats: 22g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Blackened Salmon with Pineapple Salsa

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Blackened Salmon with Pineapple Salsa
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Rating: 0
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Nutrition Facts
Blackened Salmon with Pineapple Salsa
Amount Per Serving
Calories 294 Calories from Fat 119
% Daily Value*
Total Fat 13.2g 20%
Total Carbohydrates 5.6g 2%
Protein 36.4g 73%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 10 Minute Meal
Prep Time 2 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 10 Minute Meal
Prep Time 2 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Blackened Salmon with Pineapple Salsa
Amount Per Serving
Calories 294 Calories from Fat 119
% Daily Value*
Total Fat 13.2g 20%
Total Carbohydrates 5.6g 2%
Protein 36.4g 73%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a small bowl combine your pineapple, onion, cilantro, vinegar and ground red pepper.
  2. Spray a large nonstick skillet with your cookin spray an dheat over medium high heat. Sprinkle your salmon with blackened seasoning and salt and add to your skillet. Let cook for about 4 minutes on each side or until the fish is cooked through.
  3. Serve your salmon topped with your pineapple salsa.
Recipe Notes

Per Serving:

Calories - 294

Protein - 36.4g

Carbs - 5.6g

Fat - 13.2

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Blackened Tilapia

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Blackened Tilapia
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Rating: 0
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Nutrition Facts
Blackened Tilapia
Amount Per Serving
Calories 186 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 50mg 17%
Sodium 243mg 10%
Potassium 118mg 3%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 1g
Protein 26g 52%
Vitamin A 37%
Vitamin C 14%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 15 Minute Meal
Prep Time 8 minutes
Cook Time 6 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Keyword Paleo
Protein Fish
Diet Type Paleo
Cooking Time 15 Minute Meal
Prep Time 8 minutes
Cook Time 6 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Blackened Tilapia
Amount Per Serving
Calories 186 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 50mg 17%
Sodium 243mg 10%
Potassium 118mg 3%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 1g
Protein 26g 52%
Vitamin A 37%
Vitamin C 14%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a small bowl, mix your paprika, onion powder, garlic powder, salt, pepper, and cayenne.
  2. Carefully coat your tilapia pieces, so they are fully covered.
  3. In a large skillet heat your olive oil over medium heat. Once hot, add your tilapia to the pan and cook for about 3 minutes. Turn the fish over, cover with lid, and cook for another 3 minutes, or until the fish is cooked through.
  4. Serve with a slice of lemon and your favorite healthy sides.
Recipe Notes

Per Serving:

Calories: 186

Protein: 26g

Carbs: 4g

Fat: 8g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Baked Salmon & Bok Choy

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Baked Salmon & Bok Choy
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Rating: 0
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Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat your oven to 475º F.
  2. In a large ovenproof skillet add your olive oil and butter. Place in the oven for 3 minutes, or until your butter is melted.
  3. Sprinkle salt and pepper over top of your salmon filets and place the fish skin-side up in your skillet. Bake for 10 minutes, or until cooked through, turning the fish after 5 minutes.
  4. Remove your salmon from the skillet and place tin foil over the top.
  5. Add your bok choy and lemon to your skillet, coating the bok choy with the oil in the pan. Place your skillet back in the oven for 1 minute, or until the leaves begin to wilt.
  6. In a blender puree your peppers and salsa for 30 seconds. Divide your bok choy onto plates and top with a salmon filet, adding a dollop of puree over the fish.
Recipe Notes

Per Serving:

Calories: 388

Protein: 44.5g

Net Carbs: 4.5g

Total Carbs: 6g

Fiber: 1.5g

Fat: 20g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Shrimp and Asparagus Teriyaki

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Shrimp and Asparagus Teriyaki
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Rating: 0
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Nutrition Facts
Shrimp and Asparagus Teriyaki
Amount Per Serving
Calories 185 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1.5g 6%
Protein 28g 56%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 8 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Shrimp and Asparagus Teriyaki
Amount Per Serving
Calories 185 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1.5g 6%
Protein 28g 56%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large skillet add 1 tsp olive oil and place over high heat. Cook the shrimp for about three minutes, or until they are opaque. Remove from the skillet and set aside.
  2. Add 2 tbsp of oil to the skillet, followed by your veggies. Fry your veggies for about 3 minutes and add your teriyaki sauce. Return the shrimp to your skillet and cook for another minute, or until they are cooked through.
Recipe Notes

Per Serving:

Calories: 185

Protein: 28g

Net Carbs: 3.5g

Total Carbs: 5g

Fiber: 1.5g

Fat: 6g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Protein-Style Tuna Burger

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Protein-Style Tuna Burger
Votes: 1
Rating: 5
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Nutrition Facts
Protein-Style Tuna Burger
Amount Per Serving
Calories 231 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Total Carbohydrates 27g 9%
Protein 19g 38%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 20 minutes
Cook Time 6-12 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 20 minutes
Cook Time 6-12 minutes
Servings
servings
Ingredients
Votes: 1
Rating: 5
Rate this recipe!
Nutrition Facts
Protein-Style Tuna Burger
Amount Per Serving
Calories 231 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Total Carbohydrates 27g 9%
Protein 19g 38%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Add your tuna steaks to a food processor and pulse until the fish resembles ground beef.
  2. In a large bowl combine the ground tuna with garlic, soy sauce, molasses, green onions, red pepper, onions, sesame oil, herbal seasoning, and a pinch of salt and pepper. Use your hands to mix all of the ingredients until everything is equally distributed
  3. Divide the mixture into four parts and flatten into patties.
  4. Coat a large skillet with your cooking spray and place over medium heat. Place your patties in the skillet and cook for 2 - 4 minutes on each side, or until the patties have reached your desired temperature (rare-well done).
  5. Place your tuna patties between your lettuce leaves (iceberg or butter lettuce), along with your choice of veggies. Recommended condiments include hummus or mustard.
Recipe Notes

Per Serving: 

Calories: 231

Protein: 19g

Carbs: 27g

Fat: 15g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
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