1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (65 page)

¼ cup (40 g) minced onion

1 clove garlic, crushed

1½ teaspoons Dijon mustard

½ teaspoon soy sauce

¼ cup (15.2 g) minced fresh parsley, divided

Put 2 tablespoons (28 g) of the butter, the lemon juice, orange extract, and Splenda in a slow cooker. Cover the slow cooker, set it to low, and let it heat while you fix your flounder rolls.

Put the almonds in a food processor with the S-blade in place and grind them to a cornmeal consistency. Melt 1 tablespoon (14 g) of butter in a medium-size heavy skillet and add the ground almonds. Stir the almonds over medium heat for 5 to 7 minutes or until they smell toasty. Transfer them to a bowl.

Now melt the final tablespoon (14 g) of butter in the skillet and sauté the onion and garlic over medium-low heat until the onion is just turning translucent. Add them to the almonds and stir them in. Now stir in the mustard, soy sauce, and 2 tablespoons (7.6 g) of the parsley.

Lay the flounder fillets on a big plate and divide the almond mixture between them. Spread it over the fillets and then roll each one up and fasten it with a toothpick.

Take the lid off the slow cooker and stir the sauce. Place the flounder rolls in the sauce and spoon the sauce over them. Re-cover the pot and let the rolls cook for 1 hour. When they’re done, spoon the sauce over the rolls and sprinkle the remaining parsley over them to serve.

Yield:
4 servings

Each with 24 g protein, 5 g carbohydrate, 2 g dietary fiber, 3 g usable carbs.

This is simple, and the curry makes it a pretty yellow color.

2 pounds (910 g) sole fillets

1 cup (230 g) plain yogurt

½ cup (120 g) mayonnaise

1 tablespoon (15 ml) lemon juice

1 teaspoon curry powder

Preheat oven to 350°F (180°C, or gas mark 4).

Mix together everything but the sole fillets to make a sauce. Pat your fish fillets dry. Spray an 8 × 8-inch (20 × 20-cm) baking dish with nonstick cooking spray.

Now, spread each fillet with some of the sauce—you want to use up about half the sauce, total, in this process. As each fillet is spread with sauce, roll it up and place the roll, seam-side down, in the baking pan.

Spoon the rest of the sauce over and around the fish. Bake for 30 minutes and serve.

Yield:
6 servings

Each with 30 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

This simple but elegant dish is very Italian.

1 pound (455 g) sole fillets

Salt and pepper

2 tablespoons (28 g) butter

1 tablespoon (15 ml) olive oil

¼ cup (60 ml) dry white wine

1 teaspoon dried oregano

3 tablespoons (15 g) shredded Parmesan cheese

3 lemon wedges

Pat the sole fillets dry with a paper towel and sprinkle them on both sides with a little salt and pepper. Lay them on a plate while you spray a big skillet with nonstick cooking spray and set it over medium heat. Add the butter and the olive oil to the skillet and swirl them together as the butter melts. When the fat is hot, lay the fillets in the pan and sauté them just a few minutes on each side, turning carefully.

Pour the wine into the skillet—pour it in around the edge rather than pouring it right over the fish. Sprinkle the oregano over the fish and let the fish simmer in the wine for 5 minutes—if it browns slightly on the bottom, all the better. Remove to serving plates, sprinkle each serving with a tablespoon (5 g) of Parmesan cheese, and serve with a lemon wedge to squeeze over it.

Yield:
3 servings

Each with 31g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

This is a simple company fish dish.

1½ pounds (680 g) tilapia fillets, cut into 4 portions

4 tablespoons (56 g) butter, divided

½ cup (120 ml) dry white wine, divided

¼ cup (16 g) minced fresh herbs (chives, basil, oregano, thyme, or a combination of these), divided

Salt

Preheat the oven to 350°F (180°C, or gas mark 4).

Tear a piece of aluminum foil about 18 inches (45 cm) square for each fillet. Place a fillet in the center of the foil square and curl the edges of the foil up a little. Put 1 tablespoon (14 g) of butter, 2 tablespoons (30 ml) of wine, 1 tablespoon (4 g) of minced herbs, and just a little salt on the fillet.

Fold the foil up around the fish, rolling the edges down in the middle and at the ends so the packet won’t leak in the oven. Repeat for all 4 servings.

Place the packets right on the oven shelf— there’s no need for a pan—and bake for 35 minutes.

Yield:
4 servings

Each with 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 31 grams of protein.

When it’s time to serve dinner, simply place a packet on each plate and let diners open their own. That way, no one loses a drop of the yummy butter, wine, and herb sauce the fish cooked in.

This meal is quite beautiful to look at and a fast one-dish dinner. You could substitute green pepper for either the red or the yellow, if you like.

1 pound (455 g) tilapia fillets

3 tablespoons (45 ml) olive oil

1 cup (150 g) red pepper, cut into thin strips

1 cup (150 g) yellow pepper, cut into thin strips

1½ cups (180 g) zucchini, cut in matchstick strips

1½ cups (180 g) yellow squash, cut in matchstick strips

1 cup (160 g) sweet red onion, thinly sliced

1 clove garlic, crushed

Salt and pepper

¼ teaspoon guar or xanthan

Lemon wedges (optional)

Heat the olive oil in a heavy skillet over medium-high heat and sauté the peppers, zucchini, squash, onion, and garlic for just 2 to 3 minutes, stirring frequently.

Sprinkle the tilapia fillets lightly on either side with the salt and pepper and then lay them over the vegetables in the skillet. Cover, turn the heat to medium-low, and let the fish steam in the moisture from the vegetables for 10 minutes or until it flakes easily.

With a spatula, carefully transfer the fish to a serving platter and use a slotted spoon to pile the vegetables on top of the fish. Pour the liquid that has accumulated in the skillet into a blender and add the guar or xanthan. Run the blender for a few seconds and then pour the thickened juices over the fish and vegetables. To serve, spoon a mound of the vegetables onto each diner’s plate and place a piece of the fish on top. A few lemon wedges are nice with this, but they’re hardly essential.

Yield:
4 servings

Each with 11 grams of carbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbs and 22 grams of protein.

With a big salad and some crusty bread for the carb-eaters, this makes a nice, simple supper.

6 whiting fillets

½ cup (120 ml) olive oil

3 tablespoons (45 ml) wine vinegar

1 tablespoon (15 ml) lemon juice

1 teaspoon Dijon mustard

1 clove garlic, crushed

½ teaspoon dried basil

¼ teaspoon salt

¼ teaspoon pepper

Combine the oil, vinegar, lemon juice, mustard, garlic, basil, salt, and pepper and mix well.

Place the fillets in a large resealable plastic bag and pour in the oil mixture. Refrigerate for several hours, turning the bag over from time to time.

Preheat the broiler. Remove the fish from the marinade. Broil about 8 inches (20 cm) from the heat for 4 to 5 minutes per side or cook on a stovetop grill.

While the fish is cooking, put the leftover marinade in a saucepan, boil it briefly, and then serve it as a sauce.

Yield:
3 servings

Each with just over 1 gram of carbohydrates, no fiber, and 34 grams of protein.

If you’re in a hurry or you just don’t have all the ingredients to make this dish, use ¾ cup (180 ml) of store-bought vinaigrette dressing, instead.

I made this for lunch when a friend of my husband’s was visiting town, and we all agreed it was one of the best things I’ve ever made.

4 whiting fillets

2 tablespoons (30 ml) lime juice, divided

¾ teaspoon chili powder

2 tablespoons (30 ml) oil

1 medium onion

2 tablespoons (30 ml) orange juice

½ teaspoon Splenda

¼ teaspoon ground cumin

¼ teaspoon dried oregano

1 tablespoon (15 ml) white wine vinegar

½ teaspoon hot pepper sauce

Salt and pepper

Lay the whiting fillets on a plate and sprinkle with 1 tablespoon (15 ml) of lime juice, turning to coat. Sprinkle the skinless sides of the fillets with chili powder.

Heat the oil in a heavy skillet over medium heat. Add the whiting fillets. Sauté for about 4 minutes per side, turning carefully, or until cooked through. Remove to a serving plate and keep warm.

Add the onions to the skillet and turn the heat up to medium-high. Sauté the onions for a couple of minutes until they begin to go limp. Stir in the remaining lime juice, orange juice, Splenda, cumin, oregano, vinegar, and hot pepper sauce. Cook them all together for a minute or two. Season with salt and pepper to taste. Spoon the onions over the fish and serve.

Yield:
4 servings

Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 17 grams of protein.

Each serving has only 162 calories!

This has a lot of flavor for something so quick and easy! Feel free to cook any firm-fleshed fish this way.

1 pound (455 g) sea bass fillets

1 tablespoon (8 g) Classic Barbecue Rub (page 486, or use purchased barbecue rub)

4 slices bacon

2 tablespoons (30 ml) lemon juice

Cut the sea bass fillets into serving portions. Sprinkle both sides liberally with the barbecue rub.

Spray a big, heavy skillet with nonstick cooking spray and place over medium-low heat. Using sharp kitchen shears, snip the bacon into small pieces, straight into the skillet. Stir it for a moment. As soon as a little grease starts to cook out of the bacon, clear a couple of spaces for the fish and put the fish in the pan. Cover and set your oven timer for 4 minutes.

When time is up, flip the fish, and stir the bacon around a bit, so it will cook evenly. Recover the pan and set the timer for another
3 to 4 minutes. Peek at your fish at least once; you don’t want to overcook it!

When the fish is flaky, remove to serving plates and top with the browned bacon bits. Pour the lemon juice in the skillet, stir it around, and pour over the fish. Serve.

Yield:
3 servings

Each with 31 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

This is another one of those recipes that would impress the heck out of you at a restaurant but is very little trouble to make for yourself at home.

12 ounces (340 g) sea bass fillet

3 tablespoons (45 ml) olive oil, divided

¼ medium onion

½ teaspoon minced garlic or 1 clove garlic, crushed