(FISH & SEAFOOD - Fat-BURNING Recipes)

FLAT BELLY & FAT LOSS COOKING

101 Quick & Easy Fat-Burning Recipes Designed With “Top Fat-Burning Foods” Commonly Found In Nigeria… To Banish Your Boring "Fat Burning Diet" And Burn Fat FASTER!! By Dr. ELA MARIS (Nutrition Biochemist)

TotalFatLossPlan.com

Copyright 2012 and Beyond. TLN Fitness Services All Rights Reserved

Retail Price: N6,500. This is NOT a free e-book. This report is for Total Fat Loss Program (TFLP) clients only.

You do NOT have resale rights to this product. No unauthorized reproduction or distribution is permitted. Copyright violation and illegal distribution will be prosecuted

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

A word from Dr. Ela Maris One protein source that is a must on any fat loss and flat belly diet is fish and seafood like crabs, prawn, shrimps etc. 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 and flat belly loss. If on the other hand you choose a fattier form of fish such as salmon, cat fish, tilapia then you’ll get the good 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 maybe because you dislike the taste, we’ll quickly change that with the following recipes. I’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. For more delicious fish recipes, check out the Soups Cookbook for various Fish Pepper soup recipes.

In heath, fitness, love of life and good food,

Dr. Ela Maris Nutrition Biochemist Author – Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm – 6pm Weekdays ONLY) (SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

CONTENTS  4 Ways To Cook Fish And Seafood For Fat-Burning  How To Pan Fry For Healthy Eating  Shrimp Kebab (P+F)  Catfish Tomato Sauce (P+F)  Shrimp And Crab Tomato Sauce (P+F)  Mediterranean Tuna Salad (P+C+F)  Cajun Catfish (P+F)  Hot Paprika Shrimp (P+F)  Shrimp Sauce With Acha (P+C+F)  Salmon Fish Sandwich (P+C)  Metabolic Fish Fritters (P+C+F) 

Fish Potato Hash (P+C+F)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

4 WAYS TO COOK FISH AND SEAFOOD FOR FAT-BURNING There are 3 ways to cook fish and other seafood in a healthy manner (NO deep frying please) and they are: 1. 2. 3. 4.

Boiling Pan frying Baking in the Oven Grilling

HOW TO PAN FRY FOR HEALTHY EATING Coat your frying pan (use a heavy frying pan that is wide and deep, with a heavy bottom. This will help distribute the heat evenly) with one tablespoon of olive or coconut oil. Put your fish or seafoods in small batches that are thin in the pan under low to medium heat until the bottom turns a rich golden-brown. Flip over and cook the other side until golden. That’s it! It’s a far better fat-burning method than deep-frying your fish.

SHRIMP KEBAB (P+F) INGREDIENTS RECIPE MAKES 2 SERVINGS • 1kg large peeled and deveined shrimp  1 large red bell peppers, cut into 1-inch pieces © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

      

2 mangoes, peeled and cut into 1-inch cubes 3 tablespoon olive oil 1 small onion, cut into 1-inch pieces 2 limes, cut into wedges 1 minced garlic Salt 4 kebab sticks or skewers

DIRECTIONS 1. Remove the shell, tail or legs from the shrimp and wash under water. Season shrimp with garlic, salt, onion and some lime. Next add oil to the frying pan. Add garlic to it for about 30 seconds, add the shrimp, salt and stir constantly until shrimp turns pink. Taste if cooked and remove from the heat. 2. Thread shrimp with bell pepper pieces, mango cubes, and onion pieces alternately onto each of the 8 (12-inch) skewers and enjoy! CALORIES PER SERVING (2 Sticks): 142  PROTEIN: 21%  CARBS : 7%  FAT : 1%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

CATFISH TOMATO SAUCE (P+F) INGREDIENTS RECIPE MAKES 8 SERVINGS         

1kg catfish cut in medium pieces 2 large onions, sliced 6- 8 strong tomatoes, sliced 3-4 fresh pepper, sliced ¼ tablespoon curry ¼ cup olive oil 3 maggi cubes 1 teaspoon salt 1 teaspoon thyme (optional)

DIRECTIONS 1. Boil 3 cups of water and pour over cut fish and clean the white layer off the fish. Put fish in a pot with salt, curry, 1 maggi, some onions and little water and cook it for 5-10 minutes until is partially cooked. 2. Put the oil in a frying pan under medium heat and add the remaining onions, sliced pepper, tomatoes, curry, thyme, maggi, salt and fry for 5 minutes. Add the fish to the sauce and fry with the pot covered for 5 minutes. Stir once or twice and taste for salt until cooked for another 10 minutes and serve with brown rice, yam, okro or other fat-burning carbs. CALORIES PER SERVING: 130  PROTEIN: 28%  CARBS : 1%  FAT : 8%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

SHRIMP AND CRAB TOMATO SAUCE (P+F) INGREDIENTS RECIPE MAKES 2 SERVINGS          

½ kg shrimp, skin and legs removed ½ kg crab meat 2 large onions, sliced 6- 8 strong tomatoes, sliced 3-4 fresh pepper, sliced ¼ tablespoon curry ¼ cup olive oil 3 maggi cubes 1 teaspoon salt 1 teaspoon thyme (optional)

DIRECTIONS 1. Twist crab and claws from the crab. Then separate the body from the shell by pushing the body upwards until it pops out of the shell. Throw away the stomach sac, mouth, intestines and the gill and then under running water wash the crab. 2. With a knife crack the crab into 3-4 pieces and together with the shrimps add the spices and cook following the directions in the Fish Tomato Sauce recipe above and enjoy with brown rice, yam, okro or other fat-burning carbs.

CALORIES PER SERVING: 285  PROTEIN: 28%  CARBS : 1%  FAT : 54%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

MEDITERRANEAN TUNA SALAD (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS          

1 can tuna fish or any fish of your choice (deboned and cut into chunks) 1 can beans, rinsed or 1 cup boiled beans with salt ½ bell pepper or “tatashe” 1 cup, chopped water leaves or any green leaves of your choice 1 ½ teaspoon rosemary spice (Check Shopping Guide) ¼ teaspoon salt ½ cucumber, peeled and diced 1 cup cucumber, shredded or thinly sliced ½ cup lemon juice, divided into two 4 tablespoon olive oil

DIRECTIONS 1. Combine beans, tuna (any boiled fish), bell pepper, onion, water leaves, rosemary, 1st part of lemon juice and 2 tablespoon of oil in a bowl. 2. Combine remaining lemon juice, oil and salt in a large bowl. Add the other salad ingredients and toss to coat. Divide salad greens into 4 plates and top with beans salad and enjoy. CALORIES PER SERVING: 290  PROTEIN: 27%  CARBS : 28%  FAT : 17%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

CAJUN CATFISH (P+F) INGREDIENTS RECIPE MAKES 2 SERVINGS • ½ - 1kg catfish cut in small pieces • 1 teaspoon olive oil • 1 garlic cloves, minced • 1 onion, minced • 1 teaspoon paprika • 1 teaspoon dried oregano (Check Shopping Guide) • ½ teaspoon cayenne pepper (Check Shopping Guide) • ½ teaspoon dried thyme • 1 maggi cube • 1 tablespoon lemon juice • Pinch of salt DIRECTIONS 1. Mix together garlic, onion, paprika, oregano, cayenne pepper, thyme, and salt in bowl and place catfish in the bowl, thoroughly coated and leave in it for 15 minutes 2. Transfer to a pot under low heat and simmer for 15-20 minutes and serve CALORIES PER SERVING: 84  PROTEIN: 28%  CARBS : 0%  FAT : 8%

HOT PAPRIKA SHRIMP (P+F) INGREDIENTS RECIPE MAKES 2 SERVINGS • • • • •

½ - 1kg shrimps, shell and legs removed 1 tablespoon olive oil ½ teaspoon paprika (Check Shopping Guide) Pinch cayenne pepper 2 cloves garlic, crushed

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

CALORIES PER SERVING: 159  PROTEIN: 23%  CARBS : 1%  FAT : 7%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

SHRIMP SAUCE WITH ACHA (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS             

¾ cup acha or couscous or fonio ½ Kg shrimp, skin and legs removed 2 tablespoon olive oil 1 cup chopped carrots 1 cup finely chopped onion 1 tablespoon crushed garlic (or to taste) 2-3 maggi to taste or seasoning 2 cups pumpkin leaves or “ugwu” 3 tablespoon basil (Check Shopping Guide) 2 teaspoon oregano (Check Shopping Guide) 1-2 dry pepper (to taste) Sea salt (a dash) 3 medium diced tomatoes

DIRECTIONS 1. Boil the acha or fonio according to package directions. Heat the 2 tbsp of olive oil in a large deep saucepan over medium-high heat. Add the garlic, carrots, shrimps and onions etc 2. When the vegetables are sizzling and have started to soften, add the tomatoes, add the pumpkin leaves bring to boil, then turn down heat and let simmer. 3. Add the Meanwhile, in a separate pan over medium-high heat, add the shrimp (shelled), and cook for about 2 minutes per side or until just cooked evenly. Add cooked shrimp to tomato sauce. 4. Add the herbs and spices: basil, oregano, dry red peppers and sea salt, maggi. Simmer, stirring occasionally. Taste and adjust seasoning. If in doubt, go light on red pepper, garlic and seasonings and add more to taste, if desired. © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

5. Serve over drained, hot acha. Mix well and serve. Can be eaten without the acha or couscous, just increase the vegetables. CALORIES PER SERVING (Shrimp and sauce): 259 PROTEIN : 23% CARBS : 14% FAT : 9% CALORIES PER SERVING (Acha and shrimp sauce): 469 PROTEIN : 32% CARBS : 56% FAT : 10%

SALMON FISH SANDWICH (P+C) INGREDIENTS RECIPE MAKES 4 SERVINGS       

1 boiled, spiced medium size salmon or mackerel fish (sliced thinly) 1 tablespoon fat-burning mayonnaise (Check Dressings Cookbook) ½ cup finely chopped onion ¼ cup finely chopped green leaves or water leaves or lettuce 2 tablespoon lemon juice 1 tablespoon ground black pepper (Check Dressings Cookbook) Two 100% whole wheat bread

DIRECTIONS 1. Put all ingredients into a bowl and mix thoroughly and spoon in between in between two slices of bread and yummy! CALORIES PER SERVING: 404 PROTEIN: 41% CARBS: 37% FAT: 20% © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

METABOLIC FISH FRITTERS (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS  2 cups boiled, spiced and deboned cut into medium sized chunks fish (fresh or frozen fish)  2 -3 eggs  1/3 cup oats (ground)  1 teaspoon dry pepper  ½ cup onions, finely chopped  1 teaspoon salt  ½ cup of water  1 tablespoon olive or coconut oil DIRECTIONS 1. Grind oats in a blender. Separate the egg whites from the egg yolks into a bowl and add the pepper, salt onions and whisk the egg whites at high speed. 2. Divide oats flour onto two other small plates. Dip the fish slices in the flour, then egg, and then again in the second plate of flour. You can dip them all and then line them up ready to pan-fry in 1 tablespoon of oil, or just do enough for the first batch and then work as you go. Make sure each piece of fish is well coated. 3. Eat your fritters hot or store in the fridge for later mouth-watering snacks on the go.

CALORIES PER SERVING: 307 PROTEIN: 33% CARBS: 10% FAT: 17%

FISH POTATO HASH (P+C+F) INGREDIENTS RECIPE MAKES 2 SERVINGS   • • • • 

1 medium, frozen fish, boiled 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

DIRECTIONS 1. Heat oil in pan over medium-high heat. Fry onion, bell peppers, and garlic in oil. Stir in potatoes and fish. Cook uncovered, stirring frequently, until hot.

CALORIES PER SERVING: 286 PROTEIN: 26% CARBS: 14% FAT: 14%

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Thank you for reading this amazing Fish & Seafood cookbook. If you have any questions or comments, kindly send an email to me at [email protected] Or give me a call on 08027262539 (3pm – 6pm Weekdays ONLY). Visit our various products range like our Pregnancy Without Weights, PostPregnancy Fat Loss aka Lose the Baby Fat, Fat Loss Cooking, Belly Fat Loss Bible, Weight Loss One-on-One Coaching etc at www.weightlossnigeria.com/products

You can get the latest tips and weight loss advice particularly suited for the Nigerian environment on my blog at www.WeightLossNigeria.com © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

To your Amazing NEW Body,

Dr. Ela Maris Nutrition Biochemist Author – Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm – 6pm Weekdays ONLY) (SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com