Ingredients:
4 ½ ounces boneless flounder fillet (substitute mild, flaky fish of your choice)
2 tablespoons yellow onion, peeled and chopped
¼ teaspoon freshly ground pepper, or to taste, a squirt lemon juice
1 ½ cups fresh green beans, washed, ends removed, and halved
1 tablespoon almonds, slivered.

Instructions: Preheat oven to 425°. Tear off an 18- by-12-inch piece of foil. Spray the centre lightly with vegetable spray, and place fish in the centre of the foil. Top with onion and sprinkle with cheese, pepper, and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won’t leak out. Bake in the preheated oven 18 minutes. Meanwhile, steam the green beans, in a large pot fitted with a steaming basket, bring 1 inch water to boil. Add beans to the basket and steam until crisp- tender, 10 minutes. Drain, place in serving bowl, and fold in almonds. When fish is done, carefully open foil to prevent steam burns, and remove to a plate. Serve with green beans. Serve pineapple for dessert.

Ingredients:
3 ounces fish in water, drained
¼  cup celery, washed, dried, and coarsely chopped
1 tablespoon olive oil-and-vinegar dressing
1 or 2 lettuce leaves, washed and dried
½ cantaloupe, seeds scooped out
½ cup blueberries, rinsed and drained

Instructions: Mix fish with celery and stir in dressing. Prepare a bed of the lettuce leaves and top with fish mixture.
Stuff cantaloupe with berries and serve for entree.

Protein:
1 palm
Salmon cutlet

Carbohydrate:
1 ½ palms

Mixed vegetables plus:
½ palm
Salad

Fat:
3 tsp. olive oil
and vinegar mixture

Method:
Grill salmon cutlet. Steam vegetables e.g. green beans, cauliflower, spinach and cabbage.
Salad: lettuce, celery, cucumber, tomato, tossed with salad dressing olive oil and vinegar.

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Ingredients (serves

• 1kg skinless redfish fillets, coarsely chopped
• 70g (1/4 cup) red curry paste
• 1 egg white
• 1 bunch green beans, ends trimmed, finely chopped
• 4 fresh kaffir lime leaves, centre vein removed, finely chopped
• 2 tblspn vegetable oil

Cucumber sauce

• 2 tblspn caster sugar
• 60ml (1/4 cup) rice vinegar
• 1 tblspn water
• 1 tblspn fish sauce
• 1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
• 1 fresh long red chilli, thinly sliced

Method

1. Place fish, curry paste and egg white in the bowl of a food processor and process until almost smooth. Transfer to a medium bowl. Add beans and lime leaves, and stir until combined. Divide mixture into 16 equal portions. Use wet hands to shape portions into 4cm patties.

2. Heat oil in a non-stick frying pan over medium heat. Add half the patties and cook for 2 minutes each side or until cooked through.

Transfer to a plate lined with paper towel. Cover with foil to keep warm. Repeat with remaining patties, reheating pan between batches.

3. To make the cucumber sauce, combine sugar and rice vinegar in a small bowl and stir until sugar dissolves. Add water, fish sauce, cucumber and chilli, and stir until combined.

4. Arrange the patties on a serving platter and serve immediately with the cucumber sauce.

Nutrition information (per serve)

Ingredients (serves 4)

• 2 tspn green peppercorns in brine
• 1 tblspn baby capers, rinsed, drained
• 1 small eschalot, finely chopped
• 2 tblspn roughly chopped flat-leaf parsley
• 1/4 cup (75g) low-fat mayonnaise
• 1/4 cup (70g) natural plain Jalna yoghurt
• 1 tblspn lemon juice
• 4 x 200g ocean trout fillets with skin
• 2 tspn sunflower oil or rice bran oil
• 2-3 bunches asparagus, woody ends trimmed

Method

1. Combine peppercorns, capers, eschalot, parsley, mayonnaise, yoghurt and lemon juice in a bowl, then season to taste.

2. Heat a large non-stick pan on medium-high heat. Rub fish with oil, season and cook skin-side down for 3 minutes. Turn fish and cook on low heat for 3 minutes for medium-rare or until done to your liking.

3. Meanwhile, blanch asparagus in boiling salted water for 3 minutes or until tender, then drain. Divide fish and asparagus among plates and serve with sauce.

Nutrition information (per serve)

Preparation Time: 20 minutes
Cooking Time: 10 minutes

Ingredients (serves

• 1 tblspn sweet paprika
• 1 tspn ground oregano
• 1 tspn dried thyme
• 1/2 tspn ground white pepper
• 1/2 tspn ground black pepper
• Pinch of cayenne pepper
• 4 (about 200g each) salmon fillets, halved crossways
• 1 tblspn olive oil

Corn salsa

• 2 corn cobs, husks and silks removed
• 2 spring onions, finely chopped
• 1 green capsicum, deseeded, finely chopped
• 2 ripe tomatoes, finely chopped
• 3 tspn fresh lemon juice

Method

1. To make the corn salsa, use a sharp knife to cut lengthways down the cobs to remove the kernels. Cook corn in a small saucepan of salted boiling water for 2 minutes or until tender. Refresh under cold running water. Drain well. Combine the corn, onion, capsicum, tomato and lemon juice in a medium bowl. Taste and season with salt and pepper.

2. Combine the paprika, oregano, thyme and combined pepper on a plate. Add salmon and turn to coat. Transfer to another plate.

3. Heat the oil in a large non-stick frying pan over medium-high heat. Add the salmon and cook for 2 minutes each side for medium or until cooked to your liking. Set aside for 5 minutes to rest.

4. Divide salmon among serving plates. Top with the corn salsa to serve.

Nutrition information (per serve)