300 15-Minute Low-Carb Recipes (21 page)

Salmon in Citrus Vinaigrette

My husband said this was perhaps the best salmon dish he'd ever had.

1 tablespoon (15 ml) coconut oil

24 ounces (680 g) salmon fillet in 4 servings

1/2 cup (120 ml) vinaigrette (I used Paul Newman's light red wine vinegar and olive oil.)

1/2 cup (120 ml) lemon juice

2 1/2 tablespoons (4 g) Splenda, or the equivalent in liquid Splenda

1/4 teaspoon orange extract

1 teaspoon brown mustard

1 teaspoon chili powder

2 tablespoons (28 ml) lime juice

Spray a big skillet with nonstick cooking spray and put it over medium heat. Throw in the coconut oil and when it's melted, slosh it around and then add the salmon.

While the salmon is getting a little touch of gold, throw everything else in the blender and run the thing.

Okay, go back and flip your salmon. Let it get a little gold on the other side, too.

Now add the vinaigrette mixture and turn the burner up to medium-high. Let the whole thing cook another five minutes or until the salmon is done through.

Plate the salmon and turn up the burner. Boil the vinaigrette hard until it's reduced and starting to get a little syrupy. Pour over the salmon and serve.

Yield:
4 servings, each with 384 calories, 25 grams fat, 34 grams protein, 5 grams carbohydrate, trace dietary fiber, and 5 grams usable carb.

Skillet Barbecued Salmon

Don't panic at this list of ingredients; this really is quick and easy.

1/4 cup (115 g) bacon grease

24 ounces (680 g) salmon fillets, 1-inch (2.5 cm) thick and cut into four servings

2 tablespoons (28 ml) pineapple juice, or sugar-free pineapple syrup (DaVinci makes this.)

1/4 cup (60 ml) soy sauce

1 1/3 tablespoons (20 ml) rice vinegar

1 1/3 tablespoons (20 ml) lemon juice

2 teaspoons olive oil

1/2 cup (12 g) Splenda

1/8 cup erythritol

1/3 teaspoon molasses

1/2 teaspoon pepper

1/3 teaspoon cayenne

1/3 teaspoon paprika

1/8 teaspoon garlic

Put your big, heavy skillet over medium-high heat and throw in the bacon grease. When it's hot, add the fillets. Let them sizzle there while you mix together everything else.

Flip your fillets after 4 to 5 minutes and let them get golden on the other side, too.

Now pour in the sauce and flip the fillets again to coat. Let them simmer in the sauce until they're done through. Then plate the fillets and turn up the burner. Boil the sauce until it's syrupy, pour over the fillets, and serve.

Yield:
4 servings, each with 366 calories, 21 grams fat, 35 grams protein, 7 grams carbohydrate, trace dietary fiber, and 7 grams usable carb.

Whiting with Mexican Flavors

I made this for lunch when a friend of my husband's was visiting town, and we all agreed it was one of the best things I've ever made.

4 whiting fillets

2 tablespoons (28 ml) lime juice

3/4 teaspoon chili powder

2 tablespoons (28 ml) oil

1 medium onion

2 tablespoons (28 ml) orange juice

1/2 teaspoon Splenda

1/4 teaspoon ground cumin

1/4 teaspoon dried oregano

1 tablespoon (15 ml) white wine vinegar

1/2 teaspoon hot sauce

Salt and pepper

Lay the whiting fillets on a plate and sprinkle with 1 tablespoon (15 ml) of lime juice, turning to coat. Sprinkle the skinless sides of the fillets with chili powder.

Heat the oil in a heavy skillet over medium heat. Add the whiting fillets. Sauté for about 4 minutes per side, turning carefully, or until cooked through. Remove to a serving plate and keep warm.

Add the onions to the skillet and turn the heat up to medium-high. Sauté the onions for a couple of minutes until they begin to go limp. Stir in the orange juice, Splenda, cumin, oregano, vinegar, and hot sauce. Cook them all together for a minute or two. Salt and pepper to taste. Spoon the onions over the fish and serve.

Yield:
4 servings, each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 17 grams of protein.

Each serving has only 162 calories!

Coconut Crusted Flounder with Browned Butter and Lime

1/2 cup (63 g) coconut flour

salt and pepper or Vege-Sal

3 eggs

1 1/2 pounds (680 g) flounder fillet

1 stick butter, divided

1 lime

4 tablespoons (16 g) minced fresh parsley

Give your big, heavy skillet a squirt of nonstick cooking spray and set it to heating over a medium burner.

On a plate, mix the coconut flour with the salt and pepper—maybe 1/4 teaspoon each.

On another plate with a rim, beat up the eggs with a tablespoon (15 ml) of water.

Throw half the butter in the skillet and let it melt.

Dip each fillet in the egg, then in the coconut flour, then egg, then flour, twice, on both sides. Throw them in the hot butter!

Give your fish about 4 to 5 minutes per side until nice and crusty brown. Add a little more butter if you need to when you turn the fish. When it's brown on both sides, plate it.

Now throw the rest of the butter in the hot skillet and let it melt and then brown. Pour the browned butter over the flounder fillets. Top with parsley and serve with a wedge of lime.

Yield:
4 servings, each with 540 calories, 32 grams fat, 41 grams protein, 24 grams carbohydrate, 13 grams dietary fiber, and 11 grams usable carb.

Transcendent Flounder

This recipe is so-called because my husband took one bite and said, “That's transcendent!”

1/4 cup (55 g) butter

2 pounds (900 g) flounder fillets, cut into four pieces

2 lemons

1/3 cup (75 g) mayonnaise

1/3 cup (33 g) grated Parmesan cheese

4 scallions

Turn on your broiler and arrange a rack about 4 inches (10 cm) beneath.

Put the butter in a custard cup or glass measuring cup and microwave it for a minute to melt.

Lay a piece of foil over your broiler pan and spray it with nonstick cooking spray. Cup the edges a little. Now lay out the flounder fillets. Pour the butter evenly over the fillets and use a brush or the back of a spoon to make sure they're coated all over. Halve the lemons, pick out the seeds, and squeeze the juice over the fish.

Slide the fish under the broiler. While it's cooking, measure and mix together the mayo and Parmesan.

By now your fillets should be getting close to done; it doesn't take long. If they're cooking unevenly, turn the pan and let them cook another minute.

When the flounder is getting opaque and flaky, spread the mayonnaise mixture evenly over them and slide them back under the broiler.

Slice up your scallions. Then check your fish—again, if the topping is browning unevenly, turn the pan to even it out and give it another minute or two. When the topping is evenly golden, plate the fish, scatter sliced scallion over each serving, and eat.

Yield:
4 servings, each with 481 calories, 32 grams fat, 46 grams protein, 4 grams carbohydrate, 1 gram dietary fiber, and 3 grams usable carb.

Chinese Steamed Fish