I feel like I used up my quota for creativity last week going completely off a “no recipe” meal plan. Fortunately, the meals I cooked were tasty and filling.
For this week, I’m going with some tried and true recipes. These recipes are direct from Suzy Karadsheh’s web site The Mediterranean Dish (themediterraneandish.com).
I’ve mentioned the Mediterranean Dish website before and to be honest, every recipie I’ve tried from this site has been absolutely wonderful! If you have not checked it out, I highly recommend you do. Don’t forget to hop over to the Shop and pick up some spices and olive oil!
Therfore as you read, the next section
1. I am not a trained chef or nutritionist.
2. I am not a medical professional.
3. I am not a professional photographer.
This Week’s Menu
This week, I’m changing up breakfast a bit. OH MY! REALLY? Instead of Vital Protiens in my coffee, I’m going to have a slice of toast with almond butter.
Lunch is getting bit of a make over too. I’ll still have the 3 oz of roasted chicken breast, but I’m starting the week paring it with Suzy Karadsheh’s Roasted Beet Salad with Crispy Kale and Almonds. This will be my first time to make this recipe. The only change is the recipe serves 6 and only keeps for about 3 days. So I’m cutting it in half.
https://www.themediterraneandish.com/roasted-beet-salad-kale/
Dinner will be three of Suzy Karadsheh’s recipies that I’ve done before and absolutely love:
- Slow Roasted Salmon and Potatoes Recipe (https://www.themediterraneandish.com/slow-roasted-salmon/)
- Baked Cod with Lemon and Garlic (https://www.themediterraneandish.com/baked-cod-recipe-lemon-garlic/)
- Mediterranean Baked White Fish (https://www.themediterraneandish.com/baked-white-fish-recipe/)
I’ve done these recipies before and loved them! No changes necessary. That said, each recipe calls for 1 to 1 1/2 lb of fish fillets and serves 4 to 6 people. I’m cutting the recipies in half, sort of.
Slow Roasted Salmon and Potatoes
The original recipe calls from 1 lb salmon fillets. These fillets are approximately 6 oz each, a little over 1 lb. The original recipe also calls for 1 lb baby potatoes and I have about 1 and 1/2 lbs of potatoes. Therefore, in reality this should be 4 servings. I’m counting it as 3 but expect left overs — maybe.
Notice the different color in the salmon fillets? The two paler fillets are farm raised while the red fillet is wild caught. I prefer to get wild caught when it is available. I had two farm raised fillets not used and picked up wild caught at the market this week.
Mediterranean Baked White Fish
The original recipe calls for 1 1/2 lbs of white fish, such as cod or halibut. I’m using 2 halibut fillets that are about 5 oz each. Also the original recipie uses 8 ounces of cherry tomatoes. I’m using these “Sugar Bombs” grape tomatoes that come in a 12 ounce package and using every single one! They are delish!
Baked Cod with Lemon and Garlic
Once again, the recipe calls for 1 1/2 lbs cod fillets. These three fillets are about 5 oz each so only about 1 lb of cod. Also, I’m not using the 2 Tbs of butter in the lemon sauce.
The butter makes the sauce extra creamy. But I didn’t want to purchase an entire package of butter for just 2 Tbs. Unfortunately, butter and sugar are the two items I can’t have simply “sitting” in the house. If it’s here, I’ll eat it!
I’ll be paring the cod with the brussel sprouts. I’ll post the roasted brussel sprouts recipe later. It makes 3 servings of about 1 cup each.
So what’s the nutrition look like for this week?
After I put all the data in my spreadsheet and averaged up the meals, this week’s menu comes out to be 1347 calories a day with 65g fat, 119g carbohydrates, and 83g protein. These macros come out at 40/35/25. This week is a little higher in fat. But I’m ok with it.
The following shows how I calculated nutritional values for each of the recipes.
Slow Roasted Salmon and Potatoes
Mediterranean Baked Halibut
Baked Cod with Lemon and Garlic
Instead of using the total for all of the ingredients, I measured how much was left over of the sause and batter to get a ore accurate reading of the nutrition.
Roasted Beet Salad
Roasted Brussel Sprouts
