1. business and industrial
2. energy
3. oil

YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Cashew Crusted Cod
Prep Time: 10 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
4 6-oz cod fillets
2 tablespoons silken tofu
4 tablespoons chives, chopped
1 teaspoon horseradish
Grated zest and juice of 1 lemon
Sea salt and black pepper
1/2 cup cashews, very finely chopped
Directions:
1. Preheat oven to 425 degrees.
2. Place cod in a lightly greased, shallow baking dish.
3. In a small bowl mix the tofu, chives, horseradish, lemon zest and juice.
4. Season mixture with sea salt and pepper.
5. Cover cod evenly with mixture.
6. Top with cashews.
7. Bake for 18-20 minutes or until the fish is done and the crust is golden and crunchy.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Cashew Crusted Cod
Prep Time: 10 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
4 cod loin fillets
1/2 cup cashews, very finely chopped
2 tablespoons silken tofu
4 tablespoons chives, chopped
1 teaspoon mustard
grated zest and juice of 1 lemon
salt and black pepper
Directions:
1. Preheat oven to 425 degrees.
2. Place cod in a lightly greased, shallow baking dish.
3. In a separate small dish mix the tofu and mustard, season with salt and pepper.
4. In a small dish mix chives, horseradish, lemon zest and juice.
4. Cover cod evenly with both mixtures.
5. Top with cashews.
6. Bake for 18-20 minutes or until the fish is just done, and the crust is golden and crunchy.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Ginger Broiled Salmon
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 2 servings
Ingredients:
1 tablespoon coconut oil
1/4 cup water
2 teaspoons fresh grated ginger
1 tablespoons umeboshi plum vinegar
2 4-ounce wild salmon fillets
Directions:
1. Make marinade my combining oil, water, ginger and vinegar.
2. Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes.
3. Preheat broiler.
4. Broil fish skin side down for 6-8 minutes.
5. Baste with remaining marinade once or twice while broiling.
6. Use any remaining marinade as a sauce and serve.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Ginger Halibut with Shredded Daikon Radish
Prep Time: 5 minutes
Cooking Time: 35 minutes
Yield: 2 servings
Ingredients:
2 8-ounce halibut fillets
1 tablespoon tamari
1 tablespoon sesame oil
1 teaspoon fresh ginger juice
1/2 cup water
1 tablespoon olive oil
1 cup daikon radish, shredded
Directions:
1. Wash fish and place in a shallow baking dish.
2. Mix tamari, sesame oil, ginger juice and water in a small bowl.
3. Cover fish with marinade and refrigerate for 20-30 minutes.
4. Heat olive oil in a pan.
5. Add fish and cook for about 7 minutes until fish is almost done.
6. Add remaining marinade and cook until fish is completely cooked and marinade is heated.
7. Serve with shredded daikon radish.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Ginger Broiled Salmon
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 4-ounce wild salmon fillets
2 teaspoons fresh grated ginger
2 tablespoons umeboshi plum vinegar
1 tablespoon coconut oil
1/4 cup water
Directions:
1. Mix the vinegar, oil, water and ginger.
2. Place the fish in a baking dish and marinate in sauce for 30 minutes.
3. Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how you like your
salmon cooked.
4. Baste once or twice while broiling.
5. Serve, using the remaining marinade as sauce.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Honey-Macadamia Halibut
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1/4 cup macadamia nuts
4 4-ounce halibut fillets (1-inch thick)
Salt and pepper, to taste
1 tablespoons coconut oil
3 tablespoons honey
Directions:
1. Chop nuts, spread on a cookie sheet, and toast in the oven or in a toaster on 350 degrees until
golden brown, about 5-7 minutes. Check every minute or two and stir or spin tray around to toast
evenly.
2. Rinse fish and sprinkle with salt and pepper.
3. Heat oil in a skillet.
4. Cook one side of fillet over medium heat for 4 minutes.
5. Flip each fillet and cook for 3 minutes on the other side.
6. While fish is in the pan, spread a layer of honey on each fillet and add a layer of nuts on top.
7. Flip over and cook for 2 minutes and add honey and nuts to the top side.
8. Flip again and cook 2 minutes.
9. Halibut is cooked when the meat is no longer translucent.
10. Remove from heat and serve.
Note:
This dish goes great with steamed string beans.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Ideal Dill Fish
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 4-ounce cod fillets
Dash of sea salt
Dash of black pepper
1/2 cup fresh dill
1 tablespoon fresh lemon juice
Directions:
1. Rinse fish.
2. Season with salt and pepper.
3. Finely chop dill.
4. Fill a skillet with about 1/2 inch of water and lemon juice and heat till steaming.
5. Drop in fish, cover top with dill and cook until fish is cooked, about 5 to 7 minutes.
6. Serve immediately.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Lime Mahi Mahi
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 2 servings
Ingredients:
2 6-8 ounces, mahi mahi fillets
Sea salt and pepper to taste
2 limes, juiced
3 tablespoon tamari soy sauce
2 inches fresh grated ginger root grated, 1 1/2 teaspoons
1 tablespoon olive oil
Lemon, cut into 4 slices
Directions:
1. Rinse fish, season with sea salt and pepper, and place in a shallow baking dish.
2. Combine the lime juice, soy sauce, ginger, and olive oil in a small bowl and pour over fish.
3. Turn over the mahi mahi in the marinade and let it sit in the fridge for 10-15 minutes.
4. Preheat skillet on medium-high heat.
5. Cook fish with marinade for 6-7 minutes per side or until fish is firm and opaque.
6. Garnish with a slice of lemon.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Lime Mahi Mahi
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 4 servings
Ingredients:
4 portions, 6-8 ounces each, mahi mahi fillets
2 limes, juiced
2 inches fresh ginger root, grated, about 1 1/2 tablespoons
3 tablespoons dark tamari soy sauce
1 tablespoon olive oil
1 lemon
salt and pepper
Directions:
1. Season mahi mahi fillets with salt and pepper.
2. Combine the lime juice, dark soy sauce, ginger and a little oil in a shallow dish.
3. Turn the mahi mahi in the citrus soy marinade and let it sit for 10 minutes.
4. Preheat skillet on medium-high heat.
5. Cook with marinade for 6 minutes per side for a 1-inch fillet or until fish is firm and opaque.
6. Garnish with a slice of lemon and serve.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Pan Fried Tilapia
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 2 servings
Ingredients:
2 8-ounce tilapia fillets
Sea salt and pepper to taste
1 1/2 Tablespoons olive oil
1 teaspoon fresh sage (optional)
1/2 pound fresh shiitake mushrooms, sliced thin
1 teaspoons grated lemon peel
3 stalks scallions, sliced small
Directions:
1. Rinse fish and season with salt and pepper.
2. In a skillet, heat oil and sage and cook fish 2-3 minutes on each side or until fish is cooked
through.
3. Remove fish from pan.
4. Add shiitake mushrooms to pan and cook for 2 or 3 minutes.
5. Remove from heat and place mushrooms over fillets.
6. Sprinkle with lemon peel.
7. Garnish with scallions.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Pan-Fried Tilapia
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 2 servings
Ingredients:
2 8-ounce tilapia fillets
1/2 pound fresh shiitake mushrooms, sliced thinly
3 stalks scallions, sliced thinly
1 teaspoon fresh sage (optional)
1 teaspoon grated lemon peel
5 teaspoons olive oil
salt and pepper to taste
Directions:
1. In a skillet, heat oil and sage and cook fish 2-3 minutes on each side. Remove from pan.
2. Add shiitake mushrooms.
3. Cook for another 2 or 3 minutes.
4. Remove from heat, place mushrooms over fillets and sprinkle with lemon peel.
5. Garnish with scallions. Serve and enjoy!
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Red Snapper with Basil Sauce
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
8 ounces silken tofu
3 cloves garlic
1/2 cup tightly packed basil leaves
Sea salt
2 tablespoons olive oil
4 4-ounce red snapper fillets
8-10 kale leaves, sliced thin
Directions:
1. Steam tofu and garlic in steamer basket over boiling water for 5 minutes.
2. Transfer to a blender, add basil and salt and puree until smooth.
3. Heat 1 tablespoon olive oil in a skillet and fry fish for 3 minutes on each side.
4. Transfer fish to a plate.
5. Wipe out the skillet, add 1 tablespoon olive oil and heat again.
6. Add kale and a pinch of sea salt, stirring for 2-3 minutes, until kale is limp and bright green.
7. Layer greens on a plate and place fish on top.
8. Spoon sauce over fish.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Salmon Cakes
Prep Time: 10 minutes
Cooking Time: 30 minutes
10 minutes
Yield: 2 servings
Ingredients:
4 ounces cooked salmon
6 rice crackers
1/2 onion, minced
2 cloves minced garlic
1 tablespoon fresh lemon juice
Dash of black pepper
Dash of coriander
1 tablespoon olive oil
Directions:
1. Break salmon into small pieces with fork.
2. Place rice crackers in a zip-lock bag and with a rolling pin make rice crackers into crumbs.
3. In a large bowl combine salmon, crackers, onion, garlic, lemon juice, salt, pepper and coriander.
4. Make 4 patties and refrigerate for 1 hour.
5. In a skillet, heat olive oil on high heat.
6. Fry both sides of each patty for 3-4 minutes.
Note:
Serve with brown rice and lemon slices.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Salmon in Citrus Sauce
Prep Time: 15 minutes
Yield: 4 servings
Ingredients:
1½ lbs salmon filets, skin and bones removed, cut into 4 pieces
1/2 medium sized onion, chopped
2 medium cloves garlic, chopped
2 tablespoon + 2 teaspoon fresh lemon juice
1½ cups fresh orange juice
1 teaspoon fennel seeds
2 tablespoon minced fresh parsley, or if you have it, green fennel tops
salt and white pepper to taste
Directions:
1. Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to
get it very hot.
2. Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting
properties.
3. While skillet is heating, place chopped onion, garlic, fennel seeds, 2 tablespoon lemon juice, and
orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce
to half the volume.
4. Season salmon pieces with 2 teaspoon lemon juice, salt and pepper and place on hot pan from
broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about
7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is
cooking on both sides at once.
5. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and
strain liquid over salmon. Sprinkle with finely chopped parsley.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Stir-Fried Seafood with Asparagus
Prep and Cook Time: 25 minutes
This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your
Healthiest Way of Eating. It is also a very good source of health-promoting vitamins D, K and B12.
Ingredients:
1 medium onion, cut in half and sliced medium thick
1 TBS chicken or vegetable broth
1 TBS minced fresh ginger
3 medium cloves garlic, chopped
2 cups fresh sliced shiitake mushrooms
1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
¼ cup fresh lemon juice
2 TBS tamari (soy sauce)
2 TBS mirin wine
pinch red pepper flakes
3/4 lb cod fillet cut into 1 inch pieces
8 large scallops
8 large shrimp, peeled and deveined
1 cup cherry tomatoes cut in quarters
¼ cup chopped fresh cilantro
salt and white pepper to taste
Directions:
1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion in broth over
medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus.
Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, tamari, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well.
Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.
Serves 4
Serving Suggestions:
• Serve with Brown Rice
• Healthy Cooking Tips:
• Make sure all of your ingredients are ready before beginning to stir-fry. Once you begin to cook it
goes very quickly, and the key to the success of this recipe is not overcooking the ingredients. Use a
cod filet that is about 1 inch thick. This will keep it from falling apart. Large shrimp usually come
26-30 per pound. By using this size shrimp with large scallops and thick-cut cod they all cook in
about the same amount of time. This dish is meant to be served with ingredients cooked very lightly.
If you cannot find thin asparagus, increase the cooking time from one to two minutes before adding
the fish. This way the asparagus can cook without overcooking the rest of the ingredients.
© 2001-2010 The George Mateljan Foundation
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Tin Foil Snapper
Prep Time: 10 minutes
Cooking Time: 20 minutes
Yield: 2 servings
Ingredients:
2 cloves garlic, very finely minced
2 tablespoons extra virgin olive oil
Sea salt and pepper
2 4-6 ounce snapper fillets
2 navel oranges, cross section circle sliced
1 cup loosely packed chopped dill
Directions:
1. Preheat the oven to 350 degrees.
2. Mix garlic, oil, salt and pepper in a small bowl.
3. Rub mixture over fish.
4. Tear two 10-12 inch pieces of tin foil.
5. Lay down a few slices of orange on each piece of tin foil and place fillets over oranges.
6. Sprinkle with dill and cover with remaining oranges.
7. Fold over tin foil and close all around the edges. Place in oven for 15 minutes.
8. Remove from oven and let sit for 5 minutes. Serve.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Tuna Steaks with a Cucumber Dill Salsa
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
Half of a large cucumber – cut length wise
2 tablespoons fresh dill, chopped
1 cup purple kale, finely chopped
3 tablespoons olive oil
4 4-6-ounces tuna steaks
1 tablespoon red wine vinegar
Sea salt and black pepper
Directions:
To make Cucumber Dill Salsa:
1. Scoop out the seeds of the cucumber and dice.
2. Mix cucumber with the dill and kale.
To
1.
2.
3.
4.
cook Tuna:
Heat a skillet over medium-high heat.
Rub oil on tuna steaks and cook for 2-3 minutes on each side.
Place tuna steaks on plates and top with cucumber salsa.
Keep skillet over medium-high heat and add 2 tablespoons olive oil, vinegar, salt and pepper
to taste.
5. Let sauce sizzle for a few seconds and then drizzle over fish with salsa.
6. Serve immediately.
Variation:
Substitute fennel for cucumber or bok choy for kale for a different twist.
Note:
Time of cooking tuna will vary due to thickness and preference. Most enjoy tuna medium-rare, leaving
it a bit pink in the middle.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
YOUR PATH TO WELLNESS
YOUR PATH TO WELLNESS
Recipes
Fish
Tuna Steaks with a Cucumber Dill Salsa
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 tuna steaks
half a large cucumber
1 cup purple kale, finely chopped
2 tablespoons fresh dill, chopped
3 tablespoons olive oil
1 tablespoon red wine vinegar
salt and black pepper
Directions:
1. Scoop out the seeds of the halved cucumber. Then dice and mix with the dill and kale.
2. Heat a skillet over medium-high heat. Rub a bit of oil on tuna steaks and cook for 2-3 minutes on
each side. Time will vary due to thickness and preference. Most enjoy tuna medium-rare, leaving it
pink in the middle.
3. Place tuna steaks on plates and top with cucumber salsa.
4. Keep skillet over heat and add oil, vinegar and a pinch of salt and ground pepper to taste.
Let sizzle for a few seconds and then drizzle over fish with salsa.
5. Serve immediately.
Variations:
Substitute fennel for the cucumber or bok choy for kale, for a twist.
Karen Malkin Health Counseling
Karen Malkin Health Counseling
Fish
YOUR PATH TO WELLNESS
Karen Malkin
Health Counseling