A WORD FROM THE METABOLIC KITCHEN RECIPE TITLE One protein source that is a must on any fat loss diet is fish. If you choose to consume white fish, you’re going to get a virtually fat-free source of protein that is low in calories and will enhance maximum fat loss. If on the other hand you choose a fattier form of fish such as salmon, then you’ll get omega fatty acids, which are going to also foster a leaner body composition and promote better insulin sensitivity. If you’re someone who often avoids fish though as you dislike the taste, we’ll quickly change that with the following recipes. They’ll show you just how great fish can be and when added to any proper diet program will help you realize weight loss success. Fish is also an incredibly easy protein source to cook and is ready in just minutes so will make for the perfect option for those who are on the go. Next time you need a meal in a hurry, make sure you try out any one of these recipes.

Metabolic Cooking ©2011 Dave Ruel | Page 2

FISH AND SEAFOOD RECIPE RECIPEINDEX TITLE Click on recipe to navigate

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1. Dijon Tuna................................................. Page 4 2. Pizza Tilapia............................................... Page 5

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3. Cajun Catfish............................................. Page 6 4. Chermoula Tilapia..................................... Page 8 5. Coconut Garlic Shrimp..............................Page 9 6. Hot Paprika Shrimp................................. Page 10 7. Saigon Shrimp......................................... Page 12 8. Feta-Spinach Salmon...............................Page 13 9. Lemon-Herb Stuffed Salmon...................Page 14 10. Orange Salmon Packets...........................Page 15 11. Greek-style Haddock...............................Page 16 12. Halibut Pico de Gallo...............................Page 17

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13. Metabolic Fish Sticks...............................Page 18 14. Salmon Hash........................................... Page 19 15. Salmon Patties......................................... Page 20 16. Seafood Jambalaya..................................Page 22 17. Sun-Dried Tomato Tuna...........................Page 23

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18. Tuna Chowder......................................... Page 24

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19. Stir-fried Scallops and Asparagus............Page 25

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20. Noodleless Shrimp Pad Thai....................Page 26

Metabolic Cooking ©2011 Dave Ruel | Page 3

DIJON TUNA P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 tuna steaks (4oz each) • 2 tablespoons Dijon mustard • 1 teaspoon Worcestershire sauce • 1 teaspoon lemon juice

DIRECTIONS 1. Preheat the oven to 375oF 2. In a bowl, mix ingredients together. Pour sauce over fish. 3. Bake for approximately 15-20 minutes or until fish flakes easily but is not dry or overcooked.

- Per Serving -

CALORIES: 117

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PROTEIN : 27g CARBS : 0g FAT : 1g

Metabolic Cooking ©2011 Dave Ruel | Page 4

PIZZA TILAPIA P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 tilapia fillets (4oz each) • 2 tablespoons healthy tomato pasta sauce • 2 tablespoons low fat parmesan • Your favourite diced free veggies toppings (like onion, bell peppers, mushrooms, etc.) • Pinch of oregano

DIRECTIONS 1. Preheat the oven to 375oF 2. Grease an oven tray with spray oil. 3. Lay fish fillets on tray. 4. Spoon the tomato sauce over fish. 5. Sprinkle cheese evenly over each fish fillet with your favourite diced veggies. 6. Bake for approximately 15-20 minutes. - Per Serving -

CALORIES: 164

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PROTEIN : 30g CARBS : 2g FAT : 4g

Metabolic Cooking ©2011 Dave Ruel | Page 5

CAJUN CATFISH P

INGREDIENTS RECIPE MAKES 4 SERVINGS • 2 catfish fillets (6oz each) • 1 teaspoon macadamia oil • 1 garlic cloves, minced • 1 shallot, minced • 1 teaspoon paprika • 1 teaspoon dried oregano • ½ teaspoon cayenne pepper • ½ teaspoon dried thyme • 1 tablespoon lemon juice • Pinch of salt

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DIRECTIONS 1. Preheat the oven to 375oF. 2. Mix together garlic, shallot, paprika, oregano, cayenne pepper, thyme, and salt in cup. Spread oil evenly on a sheet of aluminum foil. Place catfish fillet on the sheet of foil. 3. Top evenly with garlic mixture and lemon juice. To close foil packet, bring two opposite long sides of foil up to meet center, fold edges over twice. 4. Bake for approximately 15-20 minutes. - Per Serving -

CALORIES: 184

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PROTEIN : 28g CARBS : 0g FAT : 8g

Metabolic Cooking ©2011 Dave Ruel | Page 6

CAJUN CATFISH Page 6

Metabolic Cooking ©2011 Dave Ruel | Page 7

CHERMOULA TILAPIA P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 tilapia fillets (4oz each) • 1 teaspoon fresh coriander • 1 teaspoon fresh parsley • 2 cloves garlic, minced • 1 teaspoon ground cumin • 1 teaspoon paprika • Pinch of cayenne pepper • 1 tablespoon lemon juice • 1 tablespoon olive oil

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DIRECTIONS 1. Preheat the oven to 375oF. Put all ingredients (except the fish) into a bowl and mix together. 2. Tear 2 large squares of heavy-duty foil. Place each piece of tilapia in aluminum foil and spoon mixture over it. 3. Fold the foil up over the tilapia, bringing the edges together, and roll the edges to make a tight seal. Roll up each end as well. 4. When all your tilapia fillets in their own little packets, bake them for 15 minutes. - Per Serving -

CALORIES: 170

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PROTEIN : 29g CARBS : 0g FAT : 6g

Metabolic Cooking ©2011 Dave Ruel | Page 8

COCONUT GARLIC SHRIMP Fancy appetizer or party food

INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz shrimps, shelled and de-veined • 1 tablespoon coconut oil • 2 tablespoons coconut meat, shredded • 2 cloves garlic, minced • 2 shallots, minced • 1 tablespoon lemon juice • 1 tablespoon fresh dill, finely chopped

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DIRECTIONS 1. Heat coconut oil in a skillet over medium-high heat. 2. Add garlic and shallots and sauté for 2 minutes without browning. 3. Add shrimp and cook shrimp for 3 minutes. 4. Add lemon juice, shredded coconut and dill. 5. Stir well for about a minute before serving.

- Per Serving -

CALORIES: 185

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PROTEIN : 23 CARBS : 4g FAT : 9g

Metabolic Cooking ©2011 Dave Ruel | Page 9

HOT PAPRIKA SHRIMP P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz shrimps, shelled and deveined • 1 tablespoon macadamia oil • ½ teaspoon paprika • Pinch cayenne pepper • 2 cloves garlic, crushed

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DIRECTIONS 1. In a skillet over medium-high heat. Sauté the shrimp and garlic in the oil for about 5 minutes until it’s pink. 2. Sprinkle the paprika and cayenne over it. 3. Cook for about another minute and serve.

- Per Serving -

CALORIES: 159

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PROTEIN : 23g CARBS : 1g FAT : 7g

Metabolic Cooking ©2011 Dave Ruel | Page 10

HOT PAPRIKA SHRIMP Page 10

Metabolic Cooking ©2011 Dave Ruel | Page 11

SAIGON SHRIMP P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz shrimps, shelled and deveined • 2 scallions, sliced • 2 tablespoons peanut oil • ½ teaspoon chilli powder • Pinch red pepper flakes • 1 clove garlic, minced • 2 tablespoons soy sauce

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DIRECTIONS 1. In a wok or skillet over medium-high heat, heat the oil. 2. Add the shrimp and stir-fry for 2 to 3 minutes or until they’re about two-thirds pink. 3. Add the chilli, garlic, red pepper flakes, soy sauce, scallions and keep stir-frying.

- Per Serving -

CALORIES: 155

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PROTEIN : 23g CARBS : 0g FAT : 7g

Metabolic Cooking ©2011 Dave Ruel | Page 12

FETA-SPINACH SALMON P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 salmon fillets (4oz each) • 2 tablespoons Greek yogurt • ¼ cup crumbled light feta • 1 scallion, sliced • ¼ cup spinach, chopped • 1 teaspoon olive oil

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DIRECTIONS 1. Preheat the oven to 350oF. Combine the Greek yogurt and feta, olive oil, mashing and stirring with a fork until well blended. 2. Add the scallion and spinach and combine well. 3. Spread the mixture evenly over salmon fillets. 4. Brush both sides with olive oil, turning the whole thing over carefully with a spatula. 5. Lay the salmon out on a baking dish (I prefer a glass dish for fish). 6. Bake the fillets for 15 minutes.

- Per Serving -

CALORIES: 310

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PROTEIN : 35g CARBS : 2g FAT : 18g

Metabolic Cooking ©2011 Dave Ruel | Page 13

LEMON-HERB STUFFED SALMON P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 salmon fillets (4oz each) • 1 lemon, thinly sliced • 1 scallion, sliced • 1 tablespoon fresh oregano leaves, minced • 1 tablespoon fresh thyme leaves

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DIRECTIONS 1. Preheat the oven to 425oF. Make a horizontal cut in the salmon fillets, for 2/3 of the fillet’s length. 2. Lay the salmon on a baking dish (I prefer a glass dish for fish). 3. Stuff salmon (in the horizontal cut) with lemon slices. Do the same with the scallion. 4. Mix together the two herbs and stuff them into the salmon as well. 5. Bake the fillets for 15 minutes. - Per Serving -

CALORIES: 226

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PROTEIN : 25g CARBS : 0g FAT : 14g

Metabolic Cooking ©2011 Dave Ruel | Page 14

ORANGE SALMON PACKETS P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 salmon fillets (4oz each) • 2 tablespoons Greek yogurt • 1 drop orange extract • 1 tablespoon lemon juice • 1 scallion, finely minced • 1 teaspoon dried parsley

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DIRECTIONS 1. Preheat the oven to 425oF. Combine the Greek yogurt, orange extract, lemon juice, scallion, and parsley. Set aside. 2. If your salmon fillets have skin on them, remove it. Tear 2 large squares of heavy-duty foil. Place each piece of salmon in the foil and spoon yogurt mixture over it. 3. Fold the foil up over the salmon, bringing the edges together, and roll the edges to make a tight seal. Roll up each end as well. 4. When all your salmon fillets in their own little packets, bake them for 15 minutes. - Per Serving -

CALORIES: 274

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PROTEIN : 26g CARBS : 1g FAT : 14g

Metabolic Cooking ©2011 Dave Ruel | Page 15

GREEK-STYLE HADDOCK P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 haddock fillets (6oz each) • 1 teaspoon olive oil • 1 onion, chopped • 1 garlic clove, minced • 1 diced tomato • 1 zucchini, diced • 8 pitted Kalamata olives, halved • 1 teaspoon capers • Pinch of red pepper flakes • 2 tablespoons crumbled light feta cheese • ¼ cup water

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DIRECTIONS 1. Heat oil in large non-stick skillet over medium heat. Add onion and garlic and cook, stirring until onion is softened, for about 5 minutes. 2. Stir in tomato, zucchini, olives, capers, water and pepper flakes and bring to boil, stirring occasionally. Reduce heat and simmer until slightly reduced, about 4 minutes. 3. Nestle haddock in tomato mixture, spooning some sauce over. Simmer, covered, until fish is just cooked in center, about 8 mins. 4. Serve sprinkle with feta. - Per Serving -

CALORIES: 227 PROTEIN : 35g CARBS : 6g FAT : 7g

Metabolic Cooking ©2011 Dave Ruel | Page 16

HALIBUT PICO DE GALLO P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 halibut fillets (6oz each) • 1 tomato, diced • 1 small red bell pepper, diced • ¼ cup finely chopped red onion • 1 teaspoon dried cilantro • 1 jalapeno pepper, seeded and finely chopped • 1 clove garlic, minced • 1 tablespoon lemon juice • 2 teaspoons olive oil • Pinch of black pepper and salt

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DIRECTIONS 1. Preheat the oven to 375oF. Spread 1 teaspoon olive oil evenly on a sheet of aluminum foil. Place halibut on the foil. 2. To make pico de gallo, mix together tomato, bell pepper, onion, cilantro, jalapeno, garlic, lemon juice, 1 teaspoon olive oil, salt and pepper. 3. Top evenly the halibut evenly with pico de galo. To close foil packet, bring two opposite long sides of foil up to meet center and fold edges over twice. 4. Bake for approximately 15-20 minutes. - Per Serving -

CALORIES: 228 PROTEIN : 35g CARBS : 4g FAT : 8g

Metabolic Cooking ©2011 Dave Ruel | Page 17

METABOLIC FISH STICKS P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 tilapia fillets (4oz each) • 1 egg • 1 teaspoon coconut oil • ¼ low fat parmesan • 1/3 cup oatmeal (ground) • 1 teaspoon onion powder • ½ teaspoon dried parsley • Salt and pepper

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DIRECTIONS 1. Preheat oven to 375oF. Prepare baking sheet by coating with coconut oil. Cut each tilapia fillet into 3 equal sticks (you should have 6 sticks total). Set aside. 2. Grind oatmeal in a food processor (or blender). Next, combine the parmesan, onion powder, dried parsley, and a pinch of salt and pepper in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 3. Add egg in a medium bowl. Dip each stick in the egg-whites. Then dip each stick in the coating mixture. Make sure each piece is well coated. 4. Place on the baking sheet. When all of your fish has been coated and your baking sheet is full, place in the oven and bake for 10 minutes or until golden. Then turn the sticks and bake for an additional 5-6 minutes.

- Per Serving -

CALORIES: 239

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PROTEIN : 34g CARBS : 10g FAT : 7g

Metabolic Cooking ©2011 Dave Ruel | Page 18

SALMON HASH Great when you have salmon leftovers

INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz salmon, cooked • 1 tablespoon olive oil • ¼ cup chopped onions • ¼ cup chopped green bell peppers • ¼ cup chopped red bell peppers • 1 clove garlic, crushed • 1 medium sweet potato, skinless, diced and cooked

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DIRECTIONS 1. Heat oil in skillet over medium-high heat. 2. Sauté onion, bell peppers, and garlic in oil. 3. Stir in potatoes and salmon. 4. Cook uncovered, stirring frequently, until hot.

- Per Serving -

CALORIES: 286

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PROTEIN : 26g CARBS : 14g FAT : 14g

Metabolic Cooking ©2011 Dave Ruel | Page 19

SALMON PATTIES P

INGREDIENTS RECIPE MAKES 1 SERVING (1 PATTY) • 4oz canned salmon, drained • 1 teaspoon olive oil • 2 good tablespoons oatmeal (dry) • 1 egg • Pinch of onion powder

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DIRECTIONS 1. Drain the salmon, place it in a mixing bowl, and mash it well. 2. Add the oatmeal, egg, and onion powder and mix everything well. 3. Form into 4 patties. 4. Heat oil in a skillet over medium heat. 5. Sauté the patties in the oil, turning carefully, until they’re quite golden on both sides (about 8 minutes per side). - Per Serving -

CALORIES: 307

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PROTEIN : 33g CARBS : 10g FAT : 17g

Metabolic Cooking ©2011 Dave Ruel | Page 20

SALMON PATTIES Page 20

Metabolic Cooking ©2011 Dave Ruel | Page 21

SEAFOOD JAMBALAYA Easy slow cooker recipe for seafood lovers

INGREDIENTS RECIPE MAKES 4 SERVINGS • 4 slices turkey bacon, chopped • 1 cup chopped onion • ¾ celery, sliced • 1 clove garlic, minced • ½ teaspoon cayenne pepper • 1 teaspoon dried oregano • ½ teaspoon dried thyme • 2 tomatoes, diced • 1 cup low sodium chicken broth • 2 cups water • 1 cup uncooked long-grain brown rice • 8oz catfish, cubed • 8oz shrimp Back to recipe index

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DIRECTIONS 1. Cook the bacon, onion, celery, and garlic in a skillet until bacon is crisp and vegetables are softened. Transfer to slow cooker. 2. Add remaining ingredients except fish and shrimp, cover, and cook on low until rice is tender, about 4 hours. 3. Turn to high, add fish and shrimp, cover, and cook until fish flakes easily, about 30 minutes to 1 hour.

- Per Serving -

CALORIES: 279 PROTEIN : 29g CARBS : 25g FAT : 7g

Metabolic Cooking ©2011 Dave Ruel | Page 22

SUN-DRIED TOMATO TUNA P

INGREDIENTS RECIPE MAKES 1 SERVING • 4oz canned tuna, drained • 1 tablespoon olive oil • 2 tablespoons sun dried tomatoes • ½ teaspoon dried parsley • 1 garlic clove, minced • Salt and pepper

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DIRECTIONS 1. In a food processor or blender, combine the sun-dried tomatoes, olive oil, parsley, garlic, salt, and pepper. Pulse until a smooth paste forms. 2. Drain tuna and put it in a bowl. Top with the sun-dried-tomato mixture and serve. Can be served cold or hot.

- Per Serving -

CALORIES: 250

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PROTEIN : 30g CARBS : 10g FAT : 10g

Metabolic Cooking ©2011 Dave Ruel | Page 23

TUNA CHOWDER Great slow cooker tuna recipe!

INGREDIENTS RECIPE MAKES 2 SERVINGS • 3 cans water-packed tuna, drained and broken into chunks • 1 cup low-sodium chicken broth • ½ cup water • 1 medium sweet potato, chopped • 1 diced tomato • ½ cup chopped celery • ½ cup chopped onion • ½ cup shredded carrot • ½ teaspoon dried thyme • ½ teaspoon cayenne pepper • Black pepper

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DIRECTIONS 1. In a slow cooker, combine broth, potatoes, tomato, celery, carrot, water, onions, thyme, cayenne pepper, and black pepper. 2. Cover and cook on low for 6 to 7 hour. Gently stir in tuna. Let stand, covered, for 5 minutes.

- Per Serving -

CALORIES: 213 PROTEIN : 32g CARBS : 19g FAT : 1g

Metabolic Cooking ©2011 Dave Ruel | Page 24

STIR-FRIED SCALLOPS AND ASPARAGUS P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 cups bay scallops • 2 tablespoons coconut oil • 1 clove garlic, crushed • 10 asparagus spears • 2 scallions • ½ cup shredded carrot • 1 tablespoon soy sauce

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DIRECTIONS 1. Snap the bottoms off of the asparagus where the stalks break naturally. Slice on the diagonal into about ½ inch (about 1.5 cm) pieces. Slice the scallions, too. 2. Heat the oil in a big skillet or in a wok over high heat. 3. Add the scallops, asparagus, scallions, and carrot. 4. Stir-fry until the asparagus is tender-crisp and the scallops are cooked through. 5. Stir in the soy sauce and serve. - Per Serving -

CALORIES: 240

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PROTEIN : 30g CARBS : 3g FAT : 12g

Metabolic Cooking ©2011 Dave Ruel | Page 25

NOODLELESS SHRIMP PAD THAI P

INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz shrimps, shelled and deveined • 2 tablespoons fish sauce • 2 tablespoons peanut oil • 2 cloves garlic, crushed • 2 eggs, beaten slightly • 2 cups cooked spaghetti squash, shredded • 2 cups bean sprouts • 2 teaspoons peanuts, chopped • 4 scallions, sliced • 2 tablespoons cilantro, chopped • 1 tablespoon lime juice

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DIRECTIONS 1. Put the oil in a skillet over medium-high heat. Sauté the garlic for a minute. Add the shrimp and sauté for another minute. 2. Add the fish sauce, lime juice and pour the beaten eggs into the skillet, let them set for 15 to 30 seconds and scramble. 3. Stir in the spaghetti squash and bean sprouts. 4. Mix with the shrimp and egg mixture and stir. 5. Top each serving with chopped peanuts, scallions, and cilantro. - Per Serving -

CALORIES: 379 PROTEIN : 29g CARBS : 23g FAT : 19g

Metabolic Cooking ©2011 Dave Ruel | Page 26