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-   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)

hehaho 11-08-2009 12:51 AM

Pickled Eggs
These are so good. I use them on a salad or just as my protein for the day. You can use this brine for vegetables (asparagus, broccoli, cauliflower) also:

3 dozen boiled eggs, peeled 5 bay leaves
1 qt. vinegar 3 Tbsp. salt
1 cup cold water 1 Tbsp. garlic pepper
1 jar hot chili peppers

Peel the boiled eggs and then put all of the ingredients together in a large glass jar and refrigerate for 3-4 weeks until pickled to your taste.

Ogdog13 11-09-2009 11:30 AM

Easy Baked Mahi-Mahi
  • 1 pound mahi-mahi fillets
  • 8 ounces fresh sliced mushrooms
  • 1/2 cup olive oil
  • 1/2 cup soy sauce
  • 1 tablespoons onion powder
  • 1/2 teaspoon pepper
  • 2 cloves garlic, crushed
  • 1/4 - 1/2 cup finely chopped onion

How to cook Easy Baked Mahi-Mahi with Mushrooms:
Combine marinade.
Wash the mahi-mahi fillets and place in zip lock bag.
Pour marinade over the mahi-mahi fillets and move fish around so marinade covers and surrounds fish.
Marinate in refrigerator for 1-4 hours.
Spray glass casserole dish with cooking spray.
Pour the marinated mahi-mahi fillets and marinade over sliced mushrooms in casserole.
Bake in 350F oven 20 minutes or until fish is flaky.

Ogdog13 11-09-2009 11:33 AM

Steamed Mahi-Mahi
  • 1 1/2 pounds mahi-mahi
  • 2 tablespoons olive oil
  • 3 small onions, chopped
  • 4 cloves garlic, minced
  • 5 button mushrooms, sliced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon cornstarch
  • Salt and pepper to taste
  • 2 tablespoons water
How to cook Steamed Mahi-Mahi with Onions and Mushrooms:
In a large skillet, heat olive oil and cook onions, mushrooms and garlic over medium heat until onions are transparent.
Cut the mahi mahi into 3 inch long filets. Place the Mahi Mahi fillets over the onions, mushrooms and garlic. Salt and Pepper the first side of the filets to taste. Add white cooking wine and lemon juice.
Cover and cook 4 to 5 minutes. Turn the filets over and salt and pepper the second side to taste. Cook 4 to 5 minutes or until fish flakes easily.
Remove only the fish to a heated plate and keep warm until sauce is ready.
In the same skillet with all the onions, mushrooms, and garlic, raise heat to medium/high. Bring to a boil. Dissolve cornstarch in the 2 tablespoons of water stir into skillet. Stir the sauce continuously until sauce thickens to desired consistency.
Pour sauce over mahi mahi filets. Serve immediately.

Ogdog13 11-09-2009 11:34 AM

Baked Tilpaia w/ Garlic and Olive Oil
  • 4 (4 ounce) fillets tilapia
  • 4 cloves crushed garlic
  • 3 tablespoons olive oil
  • 1 onion, chopped
  • 1/4 teaspoon cayenne pepper
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F (175 degrees C).
If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.

Ogdog13 11-09-2009 11:37 AM

Poached Tilapia
  • 4 (4 ounce) fillets tilapia
  • 1/4 cup fresh lemon juice
  • 2 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons dried parsley
  • 1 roma (plum) tomato, diced
Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.

Ogdog13 11-09-2009 11:43 AM

Marinated Grilled Tilapia
  • 4 Tilapia Fillets
  • 1/4 Cup - Olive Oil
  • 1/2 Lemon - Juiced
  • 1 Tablespoon - Oregano
  • 1/2 Teaspoon - Black Pepper
  • 1/4 Cup - Red Wine/Balsamic Vinegar
  • 1/2 Cup - Parsley, Finely Chopped
  • 2 Cloves Garlic - Minced
  • 2 Dashes Tabasco
Combine all ingredients, except fillets, in a large lidded container (I use a medium size Tupperware bowl) and shake well.
Place fillets in marinade and give it another good shake to coat the fillets.
Marinate fish in the marinade for 30 minutes.
Remove fillets from marinade.
Place fillets on hot grill elevated above coals. Cook 2-3 minutes per side.
Makes 4 servings

Ogdog13 11-09-2009 11:44 AM

Lemon-pepper Tilapia
  • 8-10 bnls. Tilapia fillets
  • 2 (or so) Tbls. Olive Oil
  • 2 Tbls. Lemon Pepper Seasoning
  • 1 Tbls. Garlic Salt
  • 3 Tbls. Fresh Dill Chopped
  • pinch of sea salt
  • Juice of 1 Lemon
Drizzle Olive Oil over fish
Season the fish with all the dry spices and Dill
Squeeze the juice of the lemon to cover the fish
Let Marinate for 15 min.
Grill over med/high heat 6-8 min per side until done( I use a fish grill basket that holds the fish in place while it cooks)

Ogdog13 11-09-2009 11:47 AM

Cajun-style Halibut
  • 6 tablespoons olive oil
  • ***Cajun spice blend:***
  • 4 tablespoons Spanish paprika
  • 1 1/2 tablespoon salt
  • 1 1/2 tablespoon onion powder
  • 2 tablespoons garlic powder
  • 3 tablespoons cayenne pepper
  • 2 teaspoons white pepper
  • 2 tablespoons black pepper
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • ***fish:***
  • 4 Alaskan halibut fillets (8 ounces each)

Clean grill with wire brush to get it as smooth as possible. Heat grill, using mesquite charcoal. When heated, wipe grill surface with a towel lightly saturated with soy oil. Repeat this process two or three times before cooking the fish, always remembering to wipe with oil immediately before placing the fish on the hot grill. (This prevents sticking.)

To make spice mix: Mix all spice mix ingredients in a bowl. You will end up with 2 cups of spice mix but you will need only 1 cup for this recipe. Tightly cover the remaining spice mix and use another time.

Put 1 cup spice mix on plate and dredge one side of each fillet. Place halibut fillet on hot, oiled grill, seasoned side down. Place the fish at a diagonal on the cooking grill. This reduces the chance of the fish falling through the grill or falling apart when turning the fish over.

Cook first side of fish 3 to 5 minutes or until fish turns from translucent to opaque/white halfway up thickness of fillet.

Use fork and spatula to turn the fish over. Place fork under fish to gently lift it free of grill while you are easing the spatula under the fish. Turn the fish over, then lightly baste with soy oil.

Cook until fish turns from translucent to opaque and white. Be careful not to cook the fish beyond the point of doneness; otherwise, it will dry it out and become toughened. Remove from grill and serve immediately.

Ogdog13 11-09-2009 11:51 AM

Grilled Halibut w/ Tomato Cucumber & Lemon Sauce
  • 1/4 teaspoon freshly grated lemon zest
  • 1 1/2 tablespoon fresh lemon juice
  • 1/2 teaspoon dried oregano
  • salt and pepper
  • 1/4 cup olive oil
  • 3/4 cup cherry tomatoes, halved, seeded, and sliced thinly
  • 1/2 cup cucumbers, seeded and thinly sliced
  • olive oil
  • 2 (1-inch-thick) halibut steaks

In a bowl whisk together lemon zest, lemon juice, oregano, salt and pepper to taste. Whisk in oil until dressing is emulsified and stir in tomatoes and cucumbers.

Brush with oil and grill halibut over moderate heat for 8 minutes, turning once and covering for the last 4 minutes. Transfer to plates and spoon dressing over.

Sandrab 11-09-2009 02:08 PM

hi there,

I am going to another info seminar on the 16th of November where an IP worker will be providing info and fielding questions. I have a few myself, but for those who are on this diet independently, i would be happy to put some questions forward. Seems like most people are on this diet with assistance through a coach, or their health workers. In our area, it was simply introduced when a local person tried it themselves, liked it, and is now our local outlet to purchase the products. They have offered to be coaches, and are hugely helpful in the motivational department with weekly weighins and measurements etc. I think due to such demand and popularity of this diet, they have requested the IP to come again - i think it is great because i was so skeptical the first session i really did not ask any questions that i now need answers to. Not skeptical anymore! 7th weigh in tomorrow - and feeling positive about it.. have a good day everyone.

Ogdog13 11-10-2009 10:03 AM

Grilled Halibut In Lemon Mustard
  • 1/2 c. fresh lemon juice
  • 1 tbsp. minced lemon zest
  • 1/4 c. Dijon mustard
  • 3 tbsp. finely chopped tarragon
  • 2 tbsp. finely chopped chives or scallions
  • 1/4 c. olive oil
  • 1/4 tsp. black pepper
  • 6 1/2 lb. halibut steaks or fillets
  • Garnish: lemon slices and tarragon sprigs
Combine the lemon juice, lemon zest, mustard, tarragon, and chives in a small mixing bowl slowly whisk in the olive oil until well blended. Add the pepper to taste for seasoning.
Arrange the fish pieces in a large, shallow glass dish. Pour the marinade over, coating all the pieces evenly. Marinate 1/2 to 2 hours.

Prepare barbecue for medium heat grilling. Grill about 3 inches from flame for 5-7 minutes per side or until done. Garnish with lemon slices and parsley. Serve immediately.

Ogdog13 11-10-2009 10:11 AM

Grilled Herbed Halibut
  • 6 (6 ounce) fillets halibut
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon dried rosemary
Place halibut fillets in a shallow baking dish. In a bowl, whisk together the olive oil, lime juice, thyme, basil, oregano, and rosemary. Pour marinade over fish, cover, and refrigerate 2 to 4 hours.
Preheat grill for medium heat. Adjust grate height to between 4 and 6 inches from heat source.
Lightly oil grill grate. Remove halibut from dish, and discard marinade. Cook for 5 minutes per side, or until fish can be easily flaked with a fork.

Ogdog13 11-10-2009 10:18 AM

Simple Oven-Baked Sea Bass
  • 1 lb sea bass (cleaned and scaled)
  • 3 garlic cloves, minced or crushed
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon italian seasoning or fresh parsley leaves
  • 2 teaspoons fresh coarse ground black pepper
  • 1 teaspoon salt
  • 2 lemon wedges
1 Preheat oven to 450F.
2 In a cup, mix garlic, olive oil, salt, and black pepper.
3 Place fish in a shallow glass or ceramic baking dish.
4 Rub fish with oil mixture.
5 Bake fish, uncovered, for 15 minutes; then sprinkle with parsley or Italian seasoning and continue to bake for 5 more minutes (or until the thickest part of the fish flakes easily).
6 Drizzle remaining pan juices over fish and garnish with lemon wedges.

Ogdog13 11-10-2009 10:29 AM

  • 4 Flounder fillets(6 oz ea)
  • 2 cloves Garlic
  • 1/4 cup Fresh lemon juice
  • 1 tablespoon Soy sauce
  • 1 teaspoon Stevia
  • 1/2 teaspoon Salt
  • 1/4 cup Olive oil

Preheat oven to 450degrees F.

Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, stevia, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.

Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.

Ogdog13 11-10-2009 01:45 PM

Easy Baked Haddock
  • 4 4 ounce fillets
  • 1/2 c lemon juice
  • 1 Tbl dried minced onion
  • 1 16 ounce can diced tomatoes, undrained
  • 1 T dried parsley
Preheat oven to 400 F
Spray a shallow baking dish
Combine juice, onion, tomatoes and parley
Pour mixture over fish
Bake 15 to20 minutes depending on thickness of fish
4 servings 149 calories 3 gr fat 1 gr fiber

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