3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)
-   Ideal Protein Diet (https://www.3fatchicks.com/forum/ideal-protein-diet-236/)
-   -   Ideal Protein Diet - Recipes (https://www.3fatchicks.com/forum/ideal-protein-diet/184251-ideal-protein-diet-recipes.html)

Ogdog13 11-16-2009 04:41 PM

Marinated Cod
 
  • 1 lb. cod
  • 1/4 c. olive oil
  • 1 tbsp. Dijon mustard
  • 1 tbsp. Na Soy Sauce
  • 1/8 c. lemon juice
  • 1 tbsp. chopped onion
  • 1 garlic clove, minced
  • 1 1/2 tsp. Worcestershire sauce
  • 1/2 tsp. pepper
Blend in blender or food processor all of the above ingredients except the cod. Pour over cod and marinate for several hours. Place on greased broiling pan, pouring extra marinade on to of fish. Broil until fish flakes easily, about 7-10 minutes.
This is a good all-purpose seafood marinade and excellent on other fish such as red snapper, swordfish or any fairly thick, firm fleshed fish. Serves 2-3.

Ogdog13 11-16-2009 04:53 PM

Lemon-Broiled Sole
 
Ingredients:
  • 1 1/4 pound sole fillets
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Splenda brown sugar
  • 1 tablespoon olive oil
Rinse fish with cold water and pat dry with a paper towel. Cut fish into four equal pieces and place in a shallow baking dish.

Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the refrigerator for 15 minutes.

Preheat oven broiler and when fish is ready, transfer to a broiler pan that has been coated with vegetable oil spray. Broil 3 to 6 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 3 to 6 minutes on the other side. Fish is done when it flakes easily with a fork.

Ogdog13 11-16-2009 04:56 PM

Spicy Baked Sole
 
Ingredients
  • 2 sole fish fillet
For the marinade:
  • 1 tbsp fish sauce
  • 4-5 dashes of Tabasco sauce
  • 1 tbsp soy sauce
  • 1-2 drops of vinegar
  • Salt to taste
  • !/2 tsp crushed pepper
Marinate the fish in a flat bottomed bowl with all ingredients for half an hour. Take a saucepan. Add 2 tbsp of oil and put in the fillets. Let cook for 3-4 mins. Turn over and cook till the fillets and cooked and golden brown.

Ogdog13 11-17-2009 10:51 AM

Foil - Baked Halibut
 
1 lb. halibut (or other white fish) fillets
4 tsp. lemon juice
1 sm. green pepper, cut into strips
1 zuchinni cut into strips
1 med. onion, sliced
Salt, pepper, paprika to taste
4 (12 inch) lengths heavy foil

Place one-fourth of fish on each length of heavy foil. Sprinkle each portion with a dash of salt, pepper, paprika, and 1 teaspoon lemon juice. Divide vegetables among the 4 portions and lay on top of fish. Draw up corners of the foil to the center and twist.
Bake in a preheated 450°F oven or under broiler for about 7 minutes or until fish flakes easily and is opaque rather than translucent. This depends on the thickness of the fish.

Ogdog13 11-17-2009 10:54 AM

Golden - Mustard Baked Halibut
 
  • 4 halibut steaks (or other steak fish), size for individual (about 1 lb.)
  • 2 tbsp. lemon juice
  • 2 egg whites
  • 1 to 2 tbsp. Dijon mustard
  • 2 tbsp. scallions, chopped
  • Salt & pepper
Oven to broil. Sprinkle steaks with salt and pepper. Place in broiler pan (ideally with a rack in it). Brush on lemon juice on one side. Broil 4 inches from heat for about 5 minutes, until brown. Turn steaks and do the same to other side and broil again. Fish should flake easily.

Beat egg whites until stiff. Fold in mustard and scallions. Spread mixture over fish, broil until golden brown (only a couple of minutes). Preparation time: 20 to 25 minutes. Serves: 4.

Ogdog13 11-17-2009 10:56 AM

BAKED HERBED Halibut
 
  • 2 lbs. halibut
  • 1 tbsp. oil
  • 1/2 tsp. lite salt or less
  • 1/2 tsp. marjoram leaves
  • 1/3 tsp. thyme leaves
  • 1/4 tsp. garlic powder
  • 1/8 tsp. white pepper
  • 2 bay leaves
  • 1/2 c. chopped onion
  • Paprika
  • 1/2 c. FF milk
  • Lime wedges for garnish
Preheat oven to 350 degrees. Wash fish; pat dry and put in dish. Combine oil with lite salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour milk over all. Bake, uncovered, for 20-30 minutes or until fish flakes easily with a fork. Serve with lime wedges. Makes 4 servings.

Ogdog13 11-17-2009 11:01 AM

Herbed Baked Fish Steak
 
  • 1 1/2 lb. fresh halibut steak
  • 1 tsp. instant minced onion
  • 1 tsp. powdered mustard
  • 1/2 tsp. oregano leaves
  • 1/4 tsp. marjoram leaves
  • 1/16 tsp. pepper
  • 1 tsp. salt
  • 4 tsp. lemon juice
  • Paprika
Wipe fish with damp cloth and arrange in baking dish. Combine minced onion, mustard, oregano, marjoram, pepper, salt with 2 teaspoons water; let stand 10 minutes for flavors to blend. Add lemon juice. Spoon evenly over fish. Bake, uncovered in a preheated very hot oven, 475 degrees, for 17 to 20 minutes or until fish flakes easily with a fork. Garnish with paprika. Serve with lemon wedge if desired. Serves 4.

Ogdog13 11-17-2009 11:12 AM

Pan-Roasted Halibut with Jalapeño Vinaigrette
 
Ingredients
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons very finely chopped red onion
  • Kosher salt
  • 1 tablespoon stevia
  • 1 tablespoon chopped cilantro
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon very finely chopped garlic
  • 1/2 cup plus 1 teaspoon extra-virgin olive oil
  • 1 medium jalapeño
  • Freshly ground pepper
  • Six 5- to 6-ounce halibut fillets
Directions
In a small bowl, combine the vinegar and onion with 1/2 teaspoon of salt. Let stand for 10 minutes, then whisk in the stevia, cilantro, mustard, garlic and 1/4 cup of the olive oil.
Meanwhile, in a small skillet, heat 1 teaspoon of the olive oil over high heat until just smoking. Add the jalapeño and cook, turning, until charred and blistered on all sides, about 2 minutes; let cool slightly. Slip off the charred skin. Discard the stem and cut the jalapeño in half lengthwise. Scrape out the seeds and finely chop the jalapeño. Stir the jalapeño into the vinaigrette and season with salt and pepper.
In a large nonstick skillet, heat the remaining 1/4 cup of olive oil over moderately high heat. Season the halibut fillets with salt and pepper and cook, turning once, until they are opaque throughout, about 8 minutes. Transfer the halibut to a platter. Whisk the vinaigrette, spoon it over the fish and serve with watercress.

Ogdog13 11-17-2009 11:21 AM

Hake, Dijon Broiled
 
  • Blue hake or cod filets - according to the number of servings required
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon vinegar
  • Salt, pepper and paprika to taste
Place thawed fillets in a shallow pan. Combine olive oil, mustard, vinegar, salt, pepper and paprika. Brush mixture on fillets and let stand for 20 minutes in refrigerator.

Broil fillets 3" away from heat, until fish is browned and flakes easily when tested with a fork.

Ogdog13 11-17-2009 11:31 AM

Pan Seared Scallops with Pepper and Onions in Anchovy Oil
 
Ingredients
  • 1/3 cup extra virgin olive oil
  • 1 (2 ounce) can anchovy fillets, minced
  • 1 pound large sea scallops
  • 1 large red bell pepper, coarsely chopped
  • 1 large orange bell pepper, coarsely chopped
  • 1 red onion, coarsely chopped
  • 2 cloves garlic, thinly sliced
  • 1 teaspoon minced lime zest
  • 1 1/2 teaspoons minced lemon zest
  • 1 pinch kosher salt and pepper to taste
  • 8 sprigs fresh parsley, for garnish
Directions
Heat the olive oil and minced anchovies in a large skillet over medium-high heat, stirring as the oil heats to dissolve the anchovies. Once the anchovies are sizzling, add the sea scallops, and cook without moving the scallops for 2 minutes.
Meanwhile, toss the bell peppers, onion, garlic, lime zest and lemon zest in a bowl; season to taste with salt and pepper. Sprinkle the pepper mixture onto the scallops, and continue cooking a few more minutes until the scallops have browned on one side. Flip the scallops over, stir the pepper mixture, and continue cooking until the scallops have browned on the other side, 4 to 5 minutes. Garnish with parsley sprigs to serve.

Ogdog13 11-17-2009 11:33 AM

Spicy Seared Scallops
 
Ingredients:
  • 2 pounds large sea scallops, about 18 to 20
  • 2 teaspoons Cajun seasoning
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • Dash freshly ground pepper
  • 1 tablespoon olive oil
  • 2 teaspoons unsalted butter
Preparation:
In a food storage bag, toss scallops gently with the Cajun seasoning, 2 teaspoons olive oil, salt, and pepper. Refrigerate for about 1 hour.
Heat the 1 tablespoon olive oil and 2 teaspoons of butter in a large skillet over high heat. With tongs, arrange the scallops in the hot fat and cook for about 2 to 3 minutes on each side, or until nicely browned.

Ogdog13 11-17-2009 11:47 AM

Breadless Crab Cakes
 
Ingredients:
  • 1 pound crab meat, combination of lump and claw
  • 2 egg yolks
  • 1 tablespoon finely chopped shallot or onion
  • 2 tablespoons finely chopped celery
  • 2 tablespoons finely chopped dill
  • 1 teaspoon lemon zest (grated off the outside of a lemon)
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon paprika
  • 1/3 cup olive oil
Directions:

Bundle the crab in a thin dishtowel and give it a few hard squeezes to release moisture. You’ll probably be able to get a couple tablespoons of liquid to drip out.

Whisk the egg yolks. Add the shallot, celery, dill, lemon zest, hot sauce and paprika. Gently mix this into the crab. The mixture is not going to look like it will hold together, but don’t worry.

To form the crab cakes all you need is a round cookie cutter about 2 inches wide. Using a tablespoon measurement, scoop 2 generous tablespoons of crab into the cookie cutter.

Press the crab down very firmly with your fingers. Gently lift the cookie cutter.

Using this method, you should be able to make at least a dozen crab cakes. Cover the cakes and refrigerate for one hour or more. This helps the ingredients bind together.

Preheat your oven to 375. On the stovetop, heat the olive oil in a pan. When the oil starts to sizzle, use a spatula to slide the crab cakes into the pan. Cook about 2-3 minutes on each side until they are browned and crispy. Don’t put too many in the pan at once.

Use a spatula to scoop the cakes out the pan and onto a cookie sheet. Put in the oven for another six minutes to make sure they are warmed through the middle. Garnish with dill.

The most important steps in this recipe are using the cookie cutter to shape the crab cakes and refrigerating them for at least an hour before cooking. Other than that, let your regional tastes take over. Add red pepper if you like or mustard. Play around with the seasonings. But forget all about the breadcrumbs. You won’t even miss them.

Ogdog13 11-17-2009 11:53 AM

Roasted Garlic Crab
 
  • about 1 1/4 pounds each, cooked
  • 3 cups extra-virgin olive oil
  • 20 garlic cloves, finely minced
  • Gray salt and freshly ground pepper
  • 1 cup freshly squeezed lemon juice
  • 1 cup finely chopped fresh flat-leaf parsley
Directions

Heat the olive oil in a very large ovenproof saute pan over medium-high heat until hot. (You may need 2 pans.) Add the crab and garlic, and toss well. Saute for about 10 minutes. Season, to taste, with salt and pepper and mix in lemon juice. Saute for another 5 minutes, then add parsley. After another 1 or 2 minutes, remove the crab and serve in the newspaper lined cans.

Ogdog13 11-17-2009 12:15 PM

Foil Baked Swordfish
 
  • 1 med. onion, sliced
  • 1 c. sliced fresh mushrooms
  • 2 tbsp. chopped fresh parsley
  • 2 tbsp. tarragon flavored wine vinegar
  • 2 tbsp. olive oil
  • 1/2 tsp. dill seeds
  • 1 1/2 lbs. (1 inch) swordfish steaks
  • 1/8 tsp. white pepper
  • 6 sm. bay leaves
Combine first 6 ingredients in a bowl. Place half of mushroom mixture in a foil lined 13x9x2 inch baking pan. Top with fish. Sprinkle with pepper and place a bay leaf on each piece of fish. Top with remaining mushroom mixture. Cover and bake 425 for 45 minutes or until tender. Remove bay leaves and serve.

Ogdog13 11-17-2009 12:19 PM

Broiled Swordfish With Parsley Lemon
 
  • 1 1/2 tsp. lemon juice
  • Salt & pepper
  • 1 tbsp. chopped fresh parsley
  • 4 1/2 tbsp. olive oil
  • 2 lbs. swordfish steaks, 1/2" thick
Heat broiler. In a small jar, shake together lemon juice and 1 teaspoon salt until salt dissolves. Add parsley and oil and shake again. Sprinkle fish with salt and pepper. Put on rack in broiler pan and broil 3 minutes on each side. Shake the vinaigrette again, pour over the fish and serve. Makes 4 servings.


All times are GMT -4. The time now is 09:12 PM.


Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.