Category Archives for "Fish"

Spanish Roasted Cauliflower

I love cauliflower. This one vegetable is full of antioxidants and phytonutrients. It boosts brain health, is rich in vitamins, minerals, and fiber, has anti- inflammatory properties, and supports hearth health. This one recipe has the saltiness of olives and the zing of hot pepper flakes with the tenderness of the cauliflower. So let me hear from you. How does your family enjoy the benefits of cauliflower?

5 1/2 cups cauliflower florets (about 1 pound)

24 green Spanish olives, pitted and halved

8 garlic cloves, coarsely chopped

3 tablespoons olive oil

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

3 tablespoons fresh flat-leaf parsley leaves

Preheat the oven to 450°.

Combine first 3 ingredients in a small roasting pan. Drizzle with oil; sprinkle with pepper and salt. Toss well to coat. Bake at 450° for 22 minutes or until cauliflower is browned and crisp-tender, stirring after 10 minutes. Sprinkle with parsley.

To Your Best Health,

Coach Nancy

Salmon Cakes

These are a cinch to make! From start to finish, this takes less than 10 minutes. These salmon cakes are healthy, fast, and delicious... and can be served for lunch with a salad or for dinner with a side of vegetables.

  • 1 can wild Alaskan salmon
  • 1 egg
  • 1 tablespoon lemon juice
  • 1/2 cup almond meal

Empty the can of wild Alaskan salmon into a bowl. Add the egg, lemon juice and almond meal. Mix everything together and shape into patties. 

Sauté over medium high heat and serve with a wedge of lemon.

Super Simple Tuna Salad

On a hot summer day, this is a dish that leaves the oven off, yet it also delivers a great source of protein, loads of veggies, and is complimented with a healthy fat in the avocado. It’s a win-win. While easy to make, this dish is also very adaptable. You can add thinly sliced radishes, sprinkle on chopped green onions, or add crunchy jicama fries on the side.

Super Simple Tuna Salad

  • 1 can tuna, drained
  • ½ cup sliced tomato (I use cherry tomatoes)
  • ¼ cup diced red onion
  • ½ cup shredded carrot
  • ½ cup diced cucumber
  • ½ an avocado, mashed with a fork
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Pepper, to taste
  • Paprika, to taste

Stir all the ingredients in a mixing bowl until well combined. I serve this salad on top of a bed of greens but it is so yummy it can be eaten alone.

Razzle Dazzle Your Main Dish

Recently someone shared with me a new way to grill chicken. She had experimented with some spices and found a combination or two in her cupboard that were fantastic on her dinner that night.

It got me to thinking, because I love to make things simple but I also like to liven up my meals. I’ve experimented with a few seasonings in my kitchen and found a winning recipe (yes, I always win 🙂 ).

I just thought I’d share both of them with you. It is soon grilling season, so now is the time to “razzle-dazzle” your family with these two rubs.

Spices are a fantastic way to make your meal shine without adding any extra calories. In fact, many spices and herbs have health benefits, too.

Did you know paprika is an anti- inflammatory agent, while ginger can help prevent motion sickness? Garlic is one of the most helpful spices for the digestive tract. Adding these tasty spices to our foods can actually help keep from reaching for the Pepto-Bismol – who knew?

Got any great combos you would like to share? Put them in the comment section below and let us try your favorites, too.

Becky's Chicken Rub

  • 2½ teaspoons McCormick Garlic Pepper
  • 1 teaspoon seasoned salt

Mix both together and use as a rub on 4-5 chicken breasts an hour before grilling.

Ragin' Cajun Dry Rub

  • 2 teaspoons paprika
  • ½ teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 teaspoon onion powder
  • ¼ teaspoon oregano
  • 1 teaspoon thyme

Mix all of these and add to fish, chicken, or pork. Can be used as a rub or marinade. I use this on fish before making fish tacos – yummy. It is also fantastic on chicken. Pork ribs, need I say more?

Share your favorite dry rub or marinade with us. We’ve got plenty of grilling time ahead.

To your best health,
Coach Nancy

Perfectly Simple Recipes

Simple and Easy are two ingredients that aren't listed in a recipe but should be. How many of us look through recipes, find the one that looks the best, has ingredients we like, only to find out we have to keep on looking because it is too complicated. Worse yet, you don't have the specific tool or not sure how to make the cuts needed. Salmon tastes great any time of year. But I love it even more because it taste great with just a few seasonings. 

Perfectly Simple Salmon

2 ½ pounds of salmon. Preferably skinless

1 Tablespoon olive oil

salt and pepper

Heat your oven to 425 degrees. Place the salmon on parchment paper and drizzle with olive oil. Season with salt and pepper. Roast salmon until just cooked. (It will be opaque). Probably 8-10 minutes.

Need a side dish that will go with just about anything? Need one that you can whip together quickly without a whole lot of prep time? I use the chopped cabbage mix sold in stores for coleslaw for this recipe to save me even more time. 

The Perfect Side Dish

This recipe is great with salmon or pork, steak or chicken. It really is the perfect side dish.

1 Tablespoon coconut oil

1.5 pounds cabbage (a mix of red and green is ideal);

1 large apple;

1 thinly sliced onion;

1 red chili, finely chopped;

1 Tablespoon chopped thyme or 1 teaspoon dried

1 Tablespoon apple cider vinegar;

2/3 cup chopped almonds;

Chop the cabbage finely and dry with a towel. Core and slice the apple. Stir-fry the apple for a minute in coconut oil until it just barely starts to soften. Remove the apple from the wok and set aside. Reheat the wok and stir-fry the onion for another minute with a little bit more cooking fat. Add the cabbage and stir-fry for another 3 minutes. Return the apple slices, add the thyme and cider vinegar and cover to steam for a minute. Add the almonds and stir well. Serve and enjoy!

Mix and match these recipes to different meals. Reheat a main dish but make "The Perfect Side Dish" to spruce it up. Try it with Golden Crusted Pork Loin




Beef, Chicken, Shrimp, or Salmon Stir-Fry


Beef, Chicken, Shrimp, or Salmon Stir-Fry

Recipe Type: Main Dishes
Author: Coach Nancy
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
  • Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.


Steak, Chicken, Salmon, or Shrimp Caesar Salad

Steak, Chicken, Salmon, or Shrimp Caesar Salad

Recipe Type: Main Dishes
Author: Coach Nancy
  • 6-8 ounce steak, chicken, shrimp, or salmon
  • Large bowl of romaine lettuce
  • 1-2 ounce of grated Parmesan cheese (omit if using steak or salmon)
  • Dip fork lightly in Litehouse Caesar dressing on side (or another all natural, no sugar Caesar dressing)
  • Salt and Pepper to taste
  1. Season the steak, chicken, shrimp, or salmon with salt and pepper.
  2. Grill, steam or broil the protein.
  3. Prepare the salad in a bowl by mixing the Parmesan and romaine.
  4. Keep the dressing on the side for dipping as it goes a longer way when it is dipped. Once the protein is complete, slice and place on top of salad.
  5. Can be enjoyed warm or saved to be eaten later by storing in the fridge.


Seafood Piccata


Seafood Piccata
Author: Coach Nancy
  • 6-8 ounce of tilapia, thinly sliced (or any other fish or seafood of choice)
  • 1/4 cup of ground flax meal salt to taste
  • 1 Tablespoon Italian seasonings
  • Peanut oil in cooking spray
  • 1 fresh lemon or 3 Tablespoons of pure lemon juice
  • 1 cup of white cooking wine
  • 2 Tablespoons of jarred capers with juice
  • 3 sprigs of parsley
  • 1 Tablespoon of extra virgin olive oil
  1. Spray a baking sheet with peanut oil and preheat the oven at 325 degrees. Place egg whites in a small bowl. Take ground flax meal and place in a Ziploc bag. Place fish in it and lightly coat it with the flax. Remove the fish and sprinkle salt and Italian seasonings. Place the olive oil in a pan and place over medium heat. Cook the tilapia until flaky to the touch and remove.
  2. For the sauce, use the same pan over medium heat. Spoon the capers making sure to use as much of the juice as possible. Place them into the pan. Pour the white wine into the pan and stir. Finally cut the lemon in half and pit it and squeeze one half of the lemon into the mixture or pour the 3 Tbsp of pure lemon juice. Stir until little bubbles form and then place on very low heat to keep warm.
  3. Take the tilapia and place into the sauce. Serve by placing the fish on a plate and pouring the remaining sauce on top. For an extra kick, you can grate and sprinkle a little lemon zest and parsley on top of the dish. You may garnish by slicing the other lemon half and/or by using a few sprigs of parsley.


Mustard-Glazed Salmon



Mustard-Glazed Salmon

Recipe Type: Main Dishes
Author: Coach Nancy
I made this dish for lunch recently and Wow, was it delicious! If you need a quick meal, this one was ready in less than 15 minutes.
  • 1 Tablespoon peanut oil
  • 1 medium onion, chopped ( I saved time and used 1/2 cup of frozen onions)
  • 1/2 teaspoon cumin
  • 2 tablespoons brown mustard
  • 4 salmon fillets
  • salt and pepper, to taste
  • 3 Tablespoons cilantro
  1. Heat oven to broil with the rack 7-8 inches from the heat.
  2. Heat a broil proof skillet to medium high heat. A
  3. dd oil, onion, and cumin and cook until onion is golden brown.
  4. Meanwhile rub salmon with mustard, salt, and pepper.
  5. Once onion is done, add salmon to the pan and transfer to the broiler.
  6. Cook 5 minutes each side or until done.
  7. Sprinkle with cilantro.

That’s it, quick, easy and delicious! Let me know what you think after you make this at your home.


Salmon with Mango Salsa


Salmon with Mango Salsa

Recipe Type: Main Dishes
Author: Coach Nancy
Serves: 4
The fantastic zing of mango with lime and red pepper flakes drizzled over fresh grilled salmon is just the way I like seafood – Simple and Tasty!
  • 1 mango peeled, pitted, and diced
  • 1 bunch cilantro, chopped
  • 1/2 teaspoon of red pepper flakes
  • 1/4 cup olive oil
  • 2 Tablespoons lime juice (about one lime)
  • salt and pepper to taste
  • 6 skin on salmon fillets (about 2 pounds)
  1. Stir together the mango, cilantro, rep pepper, oil, and lime juice.
  2. Heat a grill to medium high. ( If you can hold your hand 3 inches above grill grates for 4-5 seconds its medium. If you can’t hold it there that long you’ve got medium high or high heat. Be careful when testing heat of grill this way.)
  3. Season salmon with salt and pepper and lightly brush with olive oil. Grill skin side down for 4-6 minutes. Turn them over and grill for another 4-6 minutes. Remove from grill and spoon salsa over top
  4. For quicker prep time you can purchase your mango salsa, add a squeeze of lime, a pinch of cilantro, and a dash of the red pepper flakes.