Category: Fish

Omega + C Orange Salmon Endives, 19.5 grams protein, 290 calories
The perfect winter lunch to pack in the nutrients and prevent the sniffles. Endive is enriched with Vitamin A and ß-carotene, which have antioxidant properties. Carotenes convert to vitamin A inside the human body. The orange delivers your vitamin C right in between the smoked salmon, which is high in omega fatty acids. All ingredients combined are sweet and moist, perfect for chewing.

Belgian endives has creamy white, compact leaves.

Ingredients:
- 2 ounces skinless boneless smoked salmon
- 4 Tablespoons Cream Cheese, with chives if possible
- ½ naval orange
- 4 endives slices
Directions:

Peel and slice orange into small bits. Reserve half in airtight container and refrigerate. Cut or tear salmon into small pieces. Peel off four endive slices from the bunch. Spread each slice with one tablespoon cream cheese.

Evenly divide the orange slices onto the cream cheese. Pack the salmon tightly in between the orange slices. This is a perfect lunch to prepare the day before and take to work. It is worth investing in a quality orange, so that it is sweet and juicy. My favorite brand of smoked fish is available at Costco or Sam’s Club, “Paramount Reserve”
December 14, 2014
Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories
Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish. Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page). The salad is wet and spicy, perfect for helping the fish chewing process.

Ingredients:
- 4 ounces cod fish fillet (18g, 82c)
- ⅛ cup cornmeal (2g, 88c)
- ⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
Directions:

Preheat oven to 450. Cut fish into bite sized nuggets (about 6). In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl. Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM. Place coated fish into oven pan and bake for 15 minutes. Flip fish pieces to the other side and bake for another ten minutes.

Yields: One 4 ounce serving of fish-fry at 21 grams protein, 190 calories

Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.

RECIPE: Tzatziki Cucumber Salad, 7g ,58c
- 4 ounces cucumber, shredded (.6g, 16c)
- 1/4 cup greek yogurt [6g/oz, 32.5c]
- 1 scallion (.5g, 10c)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon vinegar
Directions: Mix and refrigerate.

Yields: 7 ounces of salad. Per ounce: 1 gram protein, 8 calories
October 21, 2014
Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad
If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below. Note: Kale salad is not cooked, and is therefore not suitable for those right after weight loss surgery and in the early stages of bariatric chewing issues.

Directions:
- Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
- Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
- Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
- Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
- After the water bubbles, lower to medium and let it steam for 15 minutes.
- Be careful to monitor the water levels and add more water if it cooks out.
- When cooked, cut away half the slice and refrigerate for another meal. Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
Ginger Kale Salad, very similar to Whole Foods

Kale salad:
- 1 ounce raw kale
- 1 teaspoon coconut oil (or any oil)
- 1 teaspoon vinegar
- 1 teaspoon (frozen cube) crushed ginger
- 1 teaspoon sesame seeds
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
Directions:
- Chop 1 ounce of fresh kale into small bits.
- Mix dressing ingredients and nuke in microwave for 20 seconds.
- Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.
October 12, 2014
Tuna Omelette, 16.5 grams of protein per 4 oz meal

Before RNY, I prepared portions of tuna blended with pickle juice and greek yogurt. It totaled to 10g of protein per 2 oz portion. Here I used one portion of the tuna puree to make a breakfast omelette by mixing it up in a pot with 1 tablespoon of shredded cheese and one ounce eggbeaters. The results: A yummy pureed meal with 16.5 grams of protein!

July 20, 2014
Tuna Fish Salad Puree, 10 grams protein per 2 oz serving
Ingredients:
- 24 oz can of tuna in water [7g*24]
- 1/2 cup pickle juice
- 1 ground celery stick
- 2 teaspoons mustard
- 1 ounce 0% Greek yogurt. [3g]
Directions:
- Finely grate celery until mushy.
- Drain water from tuna can.
- Add all ingredients to food processor and chop until pureed.
Yieds: 17 2 oz. Pureed Tuna at 10 grams protein per serving.
July 20, 2014
Traditional Gefilte Fish, 9 grams protein per 3 oz serving
Gefilte Fish is a traditional Jewish food. This is a very easy meal to prepare and packed with high protein. Gefilte Fish is ground up white fish sold in frozen rolls. It is suggested that the rolls is cooked in water with sugar and spices. Skip Greek Dill Dip if you are lactose intolerant.

For the bariatric puree stage, it is best to purchase one unsweetened roll of gefilte fish from your supermarket’s freezer isle. Allow the roll to defrost, and place raw mixture into ice cube trays so that each cube will be one ounce. Freeze for several hours. before cooking as directed:

Directions:
- Slice one large onion into four slices and place in 8 quart pot.
- Add frozen cubes to pot.
- Cover with 4 quarts cold water.
- 1/4 cup articifical sweetener
- 1 tablespoon salt
- 3/4 teaspoon white pepper
- Cook for 1 1/2 hours on medium.
Allow to cool and store in airtight containers, 3 cubes per container. Divide the broth into all the portions. Traditionally served chilled, may also be enjoyed warm.

Yields: 7-8 portions of 3 oz servings, 9 grams protein per serving.

Serving Suggestion:

As shown on photograph, serve 3 ounces of gefilte fish (9g) with 1 ounce Greek Dill Dip (3g) for a 12 gram protein meal. The broth and dill dip will help with the chewing, making this a perfect protein sweat and savory meal in the pureed stages.
July 1, 2014
Salmon Pâté, 6.03 grams protein per 2 oz portion
Ingredients:
- 3 cups or 6 slices of salmon, baked [6*24=144g]
- 1 cup greek yogurt [24g]
- ½ cup sauteed onions
- 1/2 cup chicken broth [3g]
- ½ cup milk [4 g]
- 1/4 cup lemon juice or pickle juice
- 1 teaspoon salt
- 3/4 teaspoon black pepper
- 1 tablespoon soy sauce
- 8 olives
Directions:
1. Bake salmon in oven on 350 for twenty minutes.
2. Discard skin.
3. Finely grate olives.
4. Combine all ingredients in food processor and mix until pureed.
Yields: 25 portions of Salmon Pâté, 6.03 grams protein per 2 oz serving.

Serving Suggestion:

Serve 2 ounces salmon pate puree with 2 ounces of Greek Dill Dip for an extra 6 grams of protein. Your salmon meal will then total to 12 grams protein.
January 1, 2014