Three Delicious Fish Recipes

Want to get more fish into your diet but you’re not sure how to cook it? Try these three fast, easy recipes...one of which uses KetoLiving Vanilla Shake powder as the basis of a delicious mustard sauce.

Keto Fish with Mustard Sauce

Many people favor tilapia because of its mild taste, but mild doesn't have to mean bland...not when you top your tilapia with a sauce based on KetoLiving LCHF Vanilla Shake powder and Dijon mustard.

2 tilapia filets (or another light fish)

2 tbsp melted butter

More melted butter, or oil

Salt and pepper

1/2 onion, cut into half-moon slices

1 green bell pepper, cut into thin strips

1/4 cup Dijon mustard

1/4 cup cream

2 tbsp KetoLiving LCHF Vanilla Shake powder

2 tbsp water or olive oil

1. Place a pan over medium-high heat. Coat fish with melted butter and season with salt and pepper on both sides. Place in heated pan with more melted butter or oil.
2. Cook for 4 minutes, until the fish is white just more than half through. Carefully flip and cook for another 3 minutes.
3. Remove fish from pan and add onion and pepper. Cook for 10 minutes or to desired softness, stirring occasionally.
4. In a small bowl, stir the mustard, cream and KetoLiving Vanilla together. Add to the pan, thinning the sauce with water or oil as desired.
5. When the vegetables are finished, form them into a bed on a platter and top with the fish, then drizzle the sauce over the fish.

Yields 2 servings

Grilled Salmon with Watercress

Salmon is best known as a source of omega-3 fatty acids, which are also found in other fatty fish (such as sardines and mackerel) as well as a small marine creature called krill. But this flavorful fish is packed with protein and minerals as well, especially potassium and selenium.

1/2 cup buttermilk

3 tbsp mayonnaise

1 tbsp apple cider vinegar

1 tsp Dijon mustard

1 tsp chopped fresh dill

1 small clove garlic, minced

2–3 shakes of your favorite hot sauce

1 lb coho or Chinook salmon fillet, skin on, pin bones removed, cut into 4 equal portions

Fine sea salt

Freshly ground black pepper

2 bunches watercress

2 cups rye croutons*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

1/4 cup purple sauerkraut (or use any favorite sauerkraut)

1. Preheat a grill over high heat. (Make sure the grates are clean and oiled.)
2. In a small bowl, whisk together the buttermilk, mayonnaise, apple cider vinegar, mustard, dill, garlic and hot sauce. Set aside.
3. Season the salmon with salt and pepper and grill (with the lid down), skin side down, for 7–10 minutes, or until the internal temperature reaches 120°F for medium-rare. Transfer to a plate and keep warm.
4. Toss the watercress with half of the dressing. Mound the salad onto plates or a platter and top with the salmon. Garnish with the rye croutons and sauerkraut. Serve with extra dressing on the side.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.Make rye croutons by tossing 1/2” cubes of rye bread with 1 tsp extra-virgin olive oil and a pinch of sea salt; bake in a 350°F oven for 10–15 minutes, or until crisp.

Serves 4

Source: Good Fish by permission of Sasquatch Books. ©2018 by Becky Selengut. All rights reserved.

Chia-Crusted Salmon

Is everything that's going on in your life right at this moment making you just a little bit crazy? This recipe features ingredients that can help you find a sense of calm amid all the busyness!

1/4 cup reduced-sodium vegetable broth

1 onion, chopped

1/2 cup finely chopped dill

4 tbsp chia seeds

4 tbsp yellow mustard seeds

4 salmon fillets

1. Preheat the broiler. In a small bowl, combine the broth, onion and dill, and set aside. In another small bowl, combine the chia seeds and mustard seeds, and set aside.
2. Place the salmon on a baking sheet, skin side down, and broil for 5 minutes, 6" from the heat source. Remove the salmon and pour the broth mixture evenly over the fillets.
3. Broil for 5 minutes. Remove and coat the fillets with the seed mixture, pressing the seeds into each fillet. Return to the top shelf and broil for 5–10 minutes, or until the fish is opaque.

Yields 4 servings

Source: reprinted with permission from The HD Diet: Achieve Lifelong Weight Loss with Chia Seeds and Natures Water-Absorbent Foods by Keren Gilbert, MS, RD (Rodale)