This week I’m going back to my roots — taking recipies I’ve done before and changing them up a bit. Flavors and textures I like may not be someone else’s favorite. Recipies are guidelines, scribbled in sand not set in stone. So if you try any of these recipes and change them around, please let me know what you like!
This week’s menu is built around three fish entrees featuring salmon, tuna, and sea bass. All the entrees are baked, mostly at a 375 degree oven. The sea bass is a “one pan meal” meaning I’m baking the veggies in with the fish. However, I added enough veggies for them to be used with one of the other fish dishes. I reworked the spices on my cabbage and onions, then pulled a recipe from the past – Tabouli.
You can find a LOT of Tabouli (or Tabbouleh) recipies on line. This recipe comes from my past. When I was 18, I moved with my mother and sister from Indianapolis to Corpus Christi. Our neighbors in the apartment complex were a married couple, the wife was from Texas and her husband from Greece. They were my first introduction to Mediterranean cuisine. I learned how to make tabouli, stuffed grape leaves, baklava, and lentil soup from their kitchen.
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.
What’s on the menu?
This week, I’m mixing up the nutrition notes. In the weekly recipie overview I’ll provide highlights, then with the recipe I’ll provide the complete breakdown.
Salmon with lemon and garlic
This week’s salmon is a simple baked dish seasoning the salmon with lemon and garlic and spiced with herbes de province. It’s a slight take on last week’s cod with lemon and garlic and the week before’s recipes in a pouch. Each serving is approxamately 372 calories consisting of 21g fat (52%), 9g carbohydrates (9%) and 36g protein (39%).
Tuna Steaks marinated in spicy orange
Disclaimer! What is spicy to me is savory to others. If you like your food hot hot hot, you’ll want to add more Aleppo pepper! Notice the rich color of these steaks? These baked tuna steaks are wild caught Ahi Tuna. Since Ahi does have a mild flavor I debated over the spicy, but thought — go for it — experiment! 347 calories per serving with 21g fat (54%), 6g carbohydrates (7%) and 34g protein (39%).
One pan Sea Bass with zucchini and tomatoes
This savory sea bass dish has enough veggies for 3 servings. If you want a single serving of veggies for each fillet, you’ll want to adjust the nutrition — either add an additional fillet or decrease the veggie amount. If you make two servings out the the entire recipe each serving is 387 calories consisting of 18g fat (42%), 44g carbohydrates (23%) and 34g protein (35%)
Cabbage and Onions
The last time I made cabbage and onions, I used aleppo pepper and it gave the dish a zing. It was nice, but this time I tried a smoother mix of coriander, cumin, and paprika. Ask me which is my favorite? I couldn’t tell you! The recipe yields 6 – 1 cup servings or 3 – 2 cup servings if you want to eat it as a meal with a slice of pita bread. Per cup this recipe clocks in at a whopping 112 calories including 5g fat, 16g carbohydrates, and 1g protien for a 37%/59%/1% macro split.
Tabouli
Normally, tabouli is made with bulgar wheat, but I couldn’t find any at the store so I picked up farro instead. It’s an experiment. The other ingredient that I missed because I forgot to pick it up was sesame seeds. As this recipe sits, 1 cup is 140 calories containing 5g fat, 21g carbohydrates and 3g protein (29%/61%/9%)