Pesto Salmon & Quinoa Salad

Salmon - 2 lbs

Pesto - 8 tbsp

Seasoning of Choice

Quinoa - 2 cups

*Makes 4 servings

1. Make Pesto (combine basil, garlic, pine nuts, salt, pepper, olive oil and parmesan in a food processor; season with salt and pepper, to taste)

2. Lightly spread on Salmon w/ seasoning

3. Bake at 350 for roughly 15 min

4. Make Quinoa

Cal - 461, Pro - 48g, Carb - 25.5g, Fat - 18g

Lemon Pepper Salmon w/ Roasted Potatoes & Brussels Sprouts

Salmon - 8oz

Lemon Pepper

Olive Oil - 2 tbsp

Brussels Sprouts - 2 cups

Potatoes - 2 cups

1. Lightly spread Olive Oil on top of Salmon & add Lemon Pepper.

2. Bake at 350 for roughly 15 min

3. Cut Potatoes into small chunks & pan fry with olive oil.

3. Add Brussels Sprouts to Potatoes, cook until potatoes are soft and sprouts are crispy.

Cal - 441

Pro - 47.1g

Carb - 42.9g

Fat - 9.9g

*Makes 4 servings

Cajun Salmon with Lemon Pepper Veggies

Salmon - 8oz

Cajun Seasoning

Brown Rice - 2 cups

Asparagus - 2 cups

Brussels Sprouts - 2 cups

Lemon oil - 2 tbsp

Lemon Pepper

*Makes 4 servings

Cal - 431, Pro - 47.6g, Carb - 39.3g, Fat - 10.3g

Cedar Plank Salmon with Roasted Brussels Sprouts

Salmon - 2 lbs

Cedar Plank

Olive Oil - 2 tbsp

Brussels Sprouts - 4 cups

Parmesan Cheese - 8 tbsp

*Makes 4 servings

1. Soak cedar plank for 60 min

2. Grill Salmon on cedar plank

3. Pan fry brussel sprouts in olive oil

4. Top with a pinch of parmesan cheese

Cal - 339, Pro - 48.8g, Carb - 12.2g, Fat - 11.7g

Salmon w/ Lime Rice, Red Beans & Mango

Salmon - 2 lbs

Brown Rice - 2 Cups

Olive Oil - 2 tsp

Onion - 1/4 cup diced

Vegetable broth - 2 1/2 cups
Cayenne Pepper - 1/8 tsp

Mango - 1

Red Beans - 1 1/2 cups
Lime - Grated Zest & Juice

Cilantro or green onion - chopped

1. Heat oil in pan, add onion & saute about 2-4 min.

2. Add rice, stirring about 2 min.

3. Add broth, salt, & cayenne pepper - bring to a simmer.

4. Stir & cover. Reduce to low heat and simmer roughly 40 min.

5. Stir in beams, lime zest, lime juice and mango - 1-2 min.

6. Combine with Salmon & enjoy!

*Recipe inspired by Thug Kitchen cookbook*

Cal - 504

Pro - 51.7g

Carb - 62.9g

Fat - 6.2g

*Makes 4 servings

Salmon w/ Glaze

Salmon - 2 lbs

Honey - 1 tbsp

Brown Sugar - 3 tbsp

Soy Sauce - 2 tbsp

Coconut Oil - 2 tbsp

Dijon Mustard - 4 tbsp

*Makes 4 servings

Melt Sugar, Honey & Coconut Oil in a pan.

Add Mustard & Soy Sauce.

Spread on top of Salmon & bake at 350 for 15 min.

Cal - 344, Pro - 42g, Carb - 21.4g, Fat - 9g

Citrus Salmon

Salmon - 2 lbs

Lemon Juice - 1/4 cup

Lime Juice - 1/4 cup

Orange Juice - 1/4 cup

Coconut Oil - 1 tbsp

Parsley

Paprika

Salt/Pepper

Bake @ 350 for 15 min

*Makes 4 servings

Cal - 248, Pro - 42.3g, Carb - 8.1g, Fat - 5.9g

Baja Fish Tacos

Tilapia - 8oz

Tortilla - 2 wheat

Chili Lime Seasoning
Lime Juice - 1 lime

Cilantro - 4 tbsp

Lettuce - 1/2 cup
Avocado - 1/2

Salsa - 1/4 cup

Cal - 588, Pro - 52.9g, Carb - 61.8g, Fat - 16.7g

Ahi Tuna Poke

Ahi Tuna

Edamame - 1/2 cup

Cucumber - 1/2 cup

Black Sesame Seeds - 1 tbsp

Scallions - 1/8 cup

Avocado - 1/2 medium

Soy Sauce - 1 tsp

Spicy Aioli - 1/8 cup

Brown Rice - 1/2 cup

Cal - 437, Pro - 14g, Carb - 49g, Fat - 21g

(w/out meat)

Citrus Salmon Poke

Citrus Baked Salmon

Edamame - 1/2 cup

Cucumber - 1/2 cup

Black Sesame Seeds - 1 tbsp

Scallions - 1/8 cup

Avocado - 1/2 medium

Soy Sauce - 1 tsp

Spicy Aioli - 1/8 cup

Brown Rice - 1/2 cup

Cal - 437, Pro - 14g, Carb - 49g, Fat - 21g

(w/out meat)

Dijon Crusted Salmon

Salmon - 8oz

Panko (breading) - 4 tbsp
Olive Oil - 1 tsp

Dijon Mustard - 1 tsp

1. Brush Salmon w/ olive oil and dijon mustard.

2. Coat w/ panko.

3. Bake @ 350 for roughly 12 min.

Cal - 277, Pro - 43.6g, Carb - 11.6g, Fat - 6.5g

Fish Cakes w/ Side Salad

Tilapia Fillets - 2

Lemon - 1

Salad Mix - 1 Cup

Grape Tomatoes - 1/4 Cup

1/2 Cup Panko Breadcrumbs

Mayo - 1 tbsp

Olive Oil - 1 tsp

Seasoning of choice

Cal - 467,

Pro - 47.4g,

Carb - 30.7g,

Fat - 17.1g

1. Preheat oven to 375 degrees. Add 1/2 tsp Olive Oil to pan, place Tilapia Fillets and bake for roughly 12-15 min.

2. Shred Tilapia. In a bowl, add Breadcrumbs, Mayo, Lemon Juice, Seasoning, Pepper. Mix until combined.

3. Form mixture into Cakes.

4. Add 1/2 tsp Olive Oil to pan. Add Cakes to hot pan, cooking until browned (roughly 3 min/side).

Hot Honey Salmon & Veggies

Salmon - 6oz

Coconut Oil - 3oz

Zucchini Squash - 1 cut into strips

Tomato - 1/4 Cup diced

Green Onion - 1/4 Cup

Honey - 1/4 oz

Cajun Seasoning - 1 tsp

Red Pepper Flakes

1. Preheat oven to 350 degrees.

2. Coat Salmon in Honey, add Cajun seasoning & Red Pepper Flakes.

3. Bake roughly 12-15 min.

4. In a pan add Coconut Oil & Zucchini Squash. Cook about 4 min.

5. Add Tomatoes & Onions. Cooking another 3 min.

Cal - 426, Pro - 44.4g, Carb - 29.6g, Fat - 17.3g

Baked Pollock w/ Roasted Asparagus & Mixed Veggies

Pollock - 8oz

Asparagus - 1 Cup

Mixed Veggies - 1 Cup

Brown Rice - 1/2 Cup

Spices of Choice

Coconut Oil - 1 Tbsp

1. Make Rice

2. Season Pollock & bake @ 350 for roughly 20-15 min.

3. Roast Asparagus in a hot pan.

4. Steam Mixed Veggies

Cal - 550, Pro - 32.8g, Carb - 61.4g, Fat - 17g

Salmon w/ Sweet Potato & Cauliflower Rice

Salmon - 6 oz

Cauliflower Rice - 1 Cup

Sweet Potato - 1/2

Olive Oil - 2 tsp

1. Make the Cauliflower Rice

2. Chop Sweet Potato, drizzle in Olive Oil and bake @ 350 for about 30 min.

3. Season Salmon (I used Lemon Pepper), bake at 350 for about 15-20 min.

Cal - 440, Pro - 36.5g, Carb - 38.7g, Fat - 10.6g

Blueberry Mango Cajun Tilapia

Tilapia - 8 oz

Blueberries - 1/3 Cup

Mango - 1/3 Cup chopped

Cilantro - 1 tbsp

Lime Juice - 1 tbsp

Jalapeno - 1/8 Cup chopped

Olive Oil - 1 tsp

Red Onion - 1/8 Cup chopped

Cajun Seasoning

1. Season Tilapia with Cajun Seasoning and place in a hot pan with Olive Oil. Pan fry roughly 3-4 min per side.

2. Mix remaining ingredients in bowl and let sit refrigerated for at least 30-60 min, stirring at least once halfway through.

Cal - 376, Pro - 44g, Carb - 34.7g, Fat - 7.5g

Salmon Asparagus & Carrots

Salmon - 6 oz

Seasoning - of choice

Carrots - 2 Cups (chopped)

Asparagus - 1 Cup

Olive Oil - 2 tbsp (total)

1. Season Salmon

2. Heat Olive Oil in pan and cook Salmon

3. In separate pan, cook Asparagus and Carrots in olive oil and cover. Cook until desired texture

Cal - 522, Pro - 36.8g, Carb - 32.7g, Fat - 30.3g

Tilapia Boats w/ Veggies

Tilapia - 6 oz

Brown Rice - 1/4 Cup

Orange Pepper - 1/2 Cup

Orange - 1/2

Brussels Sprouts - 1 Cup

Olive Oil - 1 tbsp

1. Season Tilapia 

Cal - 423, Pro - 38.2g, Carb - 35.2g, Fat - 16.3g

Breaded Cod w/ Roasted Carrots and Cauliflower Rice

Cod - 6 oz

Cauliflower Rice - 1 cup

Carrots - 2 cups

Olive Oil - 1.5 tbsp

Panko Bread Crumbs - 1/2 cup

1. Put 1 tbsp Olive Oil over Cod and top with Panko Bread Crumbs.

2. Bake at 350 for about 12 min

3. Cook Carrots on stove top with 1/2 tbsp Olive Oil.

Cal - 627, Pro - 43g, Carb - 52g, Fat - 29g

Citrus Baked Cod w/ Cauliflower Rice

Cod - 6 oz

Cauliflower Rice - 1.5 cups

Lemon Pepper seasoning

Lemon Juice

Lime Juice

Cilantro

1. Season Cod

2. Bake at 350 for about 15 min

3. Make Cauliflower Rice

4. Combine

Cal - 238, Pro - 24.1g, Carb - 11.5g, Fat - 9.4g

Seasoned Salmon & Roasted Brussels Sprouts

Salmon - 6 oz

Brussels Sprouts - 1.5 cups

Grape Tomatoes - 12

Avocado - 1/2

Olive Oil - 1 tbsp

1. Season Salmon

2.

Cal - 482, Pro - 38g, Carb - 17g, Fat - 27g

Cedar Plank Salmon & Turkey Bacon Wrapped Asparagus

Salmon - 4 oz

Turkey Bacon - 2 slices 

Brown Rice - 1 cup

Bell Peppers - 1/4 cup

Asparagus - 2 cups

1. Season Salmon

2. Bake at 350 for about 12 min

3. Wrap Asparagus in Turkey Bacon and bake for about 15 min

4. Make Rice

Cal - 488, Pro - 37g, Carb - 63g, Fat - 9g

Steelhead Citrus Bake

Steelhead - 3 lbs

Lime - 2 small (juiced)

Seasonings - of choice

Olive Oil - 2 tbsp

*Makes 8 servings

1. Season Steelhead

2. Juice the limes and spread over steelhead with olive oil.

3. Place juiced limes on top and under fish.

4. Bake at 350 for roughly 12-15 min.

Cal - 264, Pro - 33g, Carb - 1g, Fat - 12g

Pineapple Salmon Burger

Salmon - 

Pineapple - 

Spinach - 

1. Season Salmon

2.

Cal - , Pro - g, Carb - g, Fat - g

Swordfish Fillet

Swordfish Fillet - 4 oz

Asparagus - 1 cup

Sweet Potatoes - 1.5 cup

Olive Oil - 1 tbsp

1. Season Swordfish, grill on low heat for about 5 min/side

2. Chop Potatoes and Asparagus, cook in pan with Olive Oil. *Start potatoes first, they'll take longer

Cal - 491, Pro - 34g, Carb - 46g, Fat - 20g

Breaded Haddock

Haddock - 1.5 lbs

Whole Wheat Bread - 1 slice

Dijon Mustard - 6 tsp

Olive Oil - 1 tbsp

Rosemary - 1 tsp

Garlic - 2 cloves

Salt/Pepper - to taste

*Makes 4 servings

1. Toast bread, then break into pieces

2. Place Bread, Olive Oil, Rosemary, Garlic, Salt/Pepper to blender - want crumb consistency

3. Coat Haddock with Mustard

4. Top with breading

5. Bake for about 12 min @ 350

Cal - 207, Pro - 32.5g, Carb - 6.8g, Fat - 4.9g

Scampi Style Cod

Cod - 3.5 lbs

Lemons - 2 (juiced)

Olive Oil - 1/4 cup

Garlic - 10 cloves

Salt/Pepper

Paprika

Parsley

1. Score Cod with shallow cuts

2. Chop lemon (previously juiced) and place under Cod

3. Add Olive Oil, Lemon Juice and garlic into a cup - microwave for 1 min, stir half way

4. Pour over Cod then top with Salt, Pepper, Parsley and Paprika.

5. Bake for about 12 min @ 350

Cal - 245, Pro - 33.3g, Carb - 1.3g, Fat - 11.3g

Honey Citrus Salmon

Salmon - 2 lbs

Coconut Oil (melted) - 2 tbsp

Honey - 2 tbsp

Limes (juiced) - 2

Garlic Powder

Onion Powder

Salt/Pepper

*Makes 6 servings

1. Mix melted Coconut Oil, honey, lime juice and spices

2. Lightly score the Salmon and pour mixture over top.

3. Bake on a Cedar Plank for about 12-15 min @ 375

Cal - 198, Pro - 28g, Carb - 7g, Fat - 6g

Tomato Basil Halibut & Veggies

Halibut - 2 lbs

Olive Oil - 1 tbsp

Basil

Grape Tomatoes - 1 container

Red Bell Pepper - 1

Yellow Bell Pepper - 1

Eggplant - 1

*Makes 5 servings

1. In large pan or wok, heat Olive Oil.

2. Add in sliced Peppers, Tomatoes & Eggplant.

3. Add in Halibut & Basil, cook for about 3-4 min on each side.

Cal - 259, Pro - 37g, Carb - 14g, Fat - 6g

Garlic Parmesan Flounder

Flounder - 2 lbs

Olive Oil - 2 tbsp

Panko Bread Crumbs - 1 cup

Garlic Cloves - 4

Shredded Parmesan Cheese - 1/2 cup

Lemon (juiced) - 1

Salt/Pepper to taste

*Makes 8 servings

1. Line baking sheet w/ aluminum foil and drizzle with Olive Oil.

2. In bowl, combine Bread Crumbs, Garlic and Parmesan Cheese.

3. Toss Flounder in mixture then place on prepared sheet, top with salt/pepper and Lemon juice

4. Bake at 375 for about 12-15 min

Cal - 208, Pro - 20g, Carb - 7g, Fat - 11g

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