Protein Artist

Tag: fish

  • Salmon with Jewish Chrein dressing

    Salmon with Jewish Chrein dressing

    Happiness is a freshly baked slice of salmon fish drowning in “chrayonnaise” – an evovled Jewish fusion food: beets, horseradish, and mayonnaise! Going, going, gone!

    What is chrein? The versatile beet condiment that is best when topping gefilte fish. The horseradish masks the fishy taste. Mixed with equal parts of mayonnaise, you have this gloriously colored dish that will help your fish go down.

    Making your own is super easy, and it freezes well for a year. Just peel and cook beets, and add raw horseradish to taste (maybe 2 Tbs to 3 lbs beets). Add vinegar or lemon juice, and honey to taste. Add some beet juice from the pot you cooked it in to make it a bit easier to chop in the food processor.  That makes the ‘chrain’ traditional beets dressing for gefilte fish. Next, It freezes nicely. I defrost a small container at a time, and mix with mayonnaise as needed. It lasts for about 2 weeks in the fridge.

  • Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    IMG_2732Sometimes, 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

     

  • Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    IMG_2263If 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.
      IMG_2635[1]
    • 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
    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.
  • Tuna Omelette, 16.5 grams of protein per 4 oz meal

    Tuna Omelette, 16.5 grams of protein per 4 oz meal

    tuna omelette 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!

  • Tuna Fish Salad Puree, 10 grams protein per 2 oz serving

    Tuna Fish Salad Puree, 10 grams protein per 2 oz serving

    tunaIngredients:

    • 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.

  • Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    gefilte fish with dill dipGefilte 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.

  • Salmon Pâté, 6.03 grams protein per 2 oz portion

    Salmon Pâté, 6.03 grams protein per 2 oz portion


    smoked-salmon-mousse-1314428892Ingredients:

    • 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.