[2018] Dash Diet Cookbook Read online

  Enjoy!

  Nutrition: calories 275, fat 12, fiber 4, carbs 14, protein 27

  Tuna Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  2 teaspoons olive oil

  1 teaspoon red vinegar

  ½ teaspoon lemon juice

  ½ teaspoon mustard

  A pinch of black pepper

  ½ cup already cooked quinoa

  ¼ cup canned chickpeas, no-salt-added, drained and rinsed

  ¼ cup cucumber, chopped

  5 cherry tomatoes, halved

  5 ounces white tuna canned in water, drained

  1 tablespoon low-fat cheese, crumbled

  Directions:

  In a salad bowl, combine the quinoa with chickpeas, cucumber, tomatoes, tuna and cheese and toss.

  Add black pepper, oil, vinegar, lemon juice and mustard, toss well and serve.

  Enjoy!

  Nutrition: calories 241, fat 4, fiber 5, carbs 12, protein 14

  Cod And Tasty Relish

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 and ½ tablespoons oregano, chopped

  1 cup peas

  2 tablespoons shallots, chopped

  2 tablespoons lime juice

  2 tablespoons capers

  3 tablespoons olive oil

  A pinch of black pepper

  4 medium cod fillets, boneless

  Directions:

  Heat up a pan with 1 tablespoon oil over medium-high heat, add the cod fillets, cook for 5 minutes on each side and divide between plates.

  In a bowl, combine the oregano with the peas, shallots, lime juice, capers, black pepper and 2 tablespoons oil and toss well.

  Divide this next to the cod and serve.

  Enjoy!

  Nutrition: calories 221, fat 11, fiber 3, carbs 8, protein 20

  Smoked Salmon Mix

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons dill, chopped

  1 teaspoons lemon zest, grated

  8 ounces low-fat cream cheese

  A pinch of black pepper

  1 pound smoked salmon, flaked

  7 ounces cucumber, sliced

  ¼ cup shallot, chopped

  2 tablespoons mint, chopped

  Directions:

  In a bowl, combine the dill with lemon zest, cream cheese, black pepper, salmon, cucumber, shallot and mint and toss well.

  Serve cold with whole wheat bread slices.

  Enjoy!

  Nutrition: calories 277, fat 4, fiber 6, carbs 15, protein 15

  Halibut And Kale Pesto

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 4

  Ingredients:

  2 tablespoons almonds, chopped

  2 garlic cloves

  4 cups kale, torn

  ½ cup olive oil+1 tablespoon

  ¼ cup low-fat parmesan, grated

  2 tablespoons lemon juice

  A pinch of black pepper

  4 halibut fillets

  1 pound cherry tomatoes, halved

  Directions:

  In a blender, combine the almonds with the garlic, kale, ½ cup oil, lemon juice and parmesan and pulse well.

  Heat up a pan with 1 tablespoon oil over medium-high heat, add the fish, season with black pepper, cook for 3 minutes on each side and divide between plates

  Serve with the cherry tomatoes on the side and with the kale pesto on top.

  Enjoy!

  Nutrition: calories 261, fat 4, fiber 7, carbs 14, protein 14

  Simple Grilled Tilapia

  Preparation time: 10 minutes

  Cooking time: 8 minutes

  Servings: 4

  Ingredients:

  1 and ½ tablespoons olive oil

  1 teaspoon smoked paprika

  ½ teaspoon garlic powder

  A pinch of black pepper

  4 medium tilapia fillets

  Directions:

  Heat up a pan with the oil over medium-high heat, season the fish with paprika, garlic powder and black pepper, add it to the pan, cook for 4 minutes on each side, divide between plates and serve with a side salad.

  Enjoy!

  Nutrition: calories 222, fat 4, fiber 4, carbs 14, protein 25

  Delicious Arctic Char

  Preparation time: 10 minutes

  Cooking time: 8 minutes

  Servings: 4

  Ingredients:

  1 cup orange segments

  1 tablespoon parsley, chopped

  2 tablespoons red onions, chopped

  1 tablespoon capers, chopped

  1 teaspoon orange zest, grated

  1 tablespoon orange juice

  1 tablespoon olive oil

  1 teaspoon balsamic vinegar

  A pinch of black pepper

  Cooking spray

  4 arctic char fillets

  Directions:

  Grease a pan with cooking spray, add fish fillets, season with black pepper, cook for 4 minutes on each side and divide between plates.

  In a bowl, combine the orange with parsley, onions, capers, orange zest, orange juice, oil and vinegar and toss well.

  Divide this on top of the fish fillets and serve.

  Enjoy!

  Nutrition: calories 231, fat 12, fiber 3, carbs 8, protein 14

  Tasty Halibut And Cherry Tomatoes

  Preparation time: 10 minutes

  Cooking time: 13 minutes

  Servings: 4

  Ingredients:

  1 and ½ tablespoon olive oil

  4 halibut fillets, skinless

  2 cups cherry tomatoes

  A pinch of black pepper

  3 garlic cloves, minced

  2 tablespoons balsamic vinegar

  2 tablespoons basil, chopped

  Directions:

  Heat up a pan with 1 tablespoon olive oil, add halibut fillets, cook them for 5 minutes on each side and divide between plates.

  Heat up another pan with the rest of the oil over medium-high heat, add the tomatoes, garlic, vinegar and basil, toss, cook for 3 minutes, add next to the fish and serve.

  Enjoy!

  Nutrition: calories 221, fat 4 fiber 1, carbs 6, protein 21

  Salmon And Sauce

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 and ½ tablespoons avocado mayonnaise

  3 tablespoons non-fat yogurt

  1 and ½ tablespoons mustard

  2 tablespoons dill, chopped

  2 tablespoons lemon juice

  A pinch of black pepper

  1 garlic clove minced

  4 salmon fillets, boneless

  Cooking spray

  Directions:

  Grease a baking dish with cooking spray, arrange the salmon fillets in the dish and season them with black pepper.

  In a bowl, combine the mayo with the yogurt, mustard, dill, lemon juice, black pepper, whisk, pour over the fish, introduce in the oven and cook at 425 degrees F for 10 minutes.

  Divide everything between plates and serve.

  Enjoy!

  Nutrition: calories 261, fat 12, fiber 3, carbs 8, protein 16

  Arctic Char And Cucumber Relish

  Preparation time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  ¾ cup cucumber, chopped

  ¼ cup shallots, chopped

  1 tablespoon cilantro, chopped

  2 teaspoons mint, chopped

  2 teaspoons lemon juice

  ½ teaspoon mustard

  A pinch of black pepper

  1 tablespoon olive oil

  2 arctic char fillets

>   Directions:

  Season the fish with black pepper, drizzle the oil, arrange them in a baking dish, introduce in the oven and bake at 425 degrees F for 6 minutes.

  In a bowl, combine the cucumber with the shallots, cilantro, mint, lemon juice and mustard, toss well, add next to the fish and serve.

  Enjoy!

  Nutrition: calories 231, fat 3, fiber 6, carbs 9, protein 22

  Soft Parsley Salmon

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  3 tablespoons olive oil

  3 tablespoons mustard

  5 teaspoons stevia

  ½ cup whole wheat breadcrumbs

  ½ cup pecans, chopped

  6 salmon fillets, boneless

  2 tablespoons parsley, chopped

  Black pepper to the taste

  =

  Directions:

  In a bowl, mix mustard with oil and stevia and whisk.

  In another bowl, mix pecans with parsley and breadcrumbs.

  Season salmon fillets with black pepper to the taste, put in a baking dish brush with mustard mixture, top with breadcrumbs mix, introduce in the oven and bake at 400 degrees F for 15 minutes.

  Divide between plates and serve with a side salad.

  Enjoy!

  Nutrition: calories 230, fat 4, fiber 2, carbs 14, protein 12

  Salmon And Cauliflower Mix

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  ¼ cup coconut sugar

  2 tablespoons coconut aminos

  1 cauliflower head, florets separated

  4 salmon fillets, boneless

  1 big red onion, cut into wedges

  2 tablespoons olive oil

  Black pepper to the taste

  Directions:

  In a small bowl, mix sugar with coconut aminos and whisk.

  Heat up a pan with half of the oil over medium-high heat, add cauliflower and onion, stir and cook for 10 minutes.

  Put the salmon in a baking dish, drizzle the rest of the oil, add coconut aminos, toss a bit, season with black pepper, introduce in the oven and bake at 400 degrees F for 10 minutes.

  Divide the salmon and the cauliflower mix between plates and serve.

  Enjoy!

  Nutrition: calories 220, fat 3, fiber 3, carbs 12, protein 9

  Salmon And Peaches Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 tablespoon balsamic vinegar

  1 teaspoon thyme, chopped

  1 tablespoon ginger, grated

  4 tablespoons olive oil

  Black pepper to the taste

  2 red onions, cut into wedges

  3 peaches cut into wedges

  4 salmon steaks

  Directions:

  In a small bowl, combine vinegar with ginger, thyme, 3 tablespoons olive oil and black pepper and whisk

  In another bowl, mix onion with peaches, 1 tablespoon oil and pepper and toss.

  Season salmon with black pepper, place on preheated grill over medium heat, cook for 5 minutes on each side and divide between plates.

  Put the peaches and onions on the same grill, cook for 4 minutes on each side, divide next to the salmon, drizzle the vinegar mix and serve.

  Enjoy!

  Nutrition: calories 200, fat 2, fiber 2, carbs 3, protein 2

  Salmon And Beans Mix

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  2 tablespoons coconut aminos

  ½ cup olive oil

  1 and ½ cup low-sodium chicken stock

  6 ounces salmon fillets

  2 garlic cloves, minced

  1 tablespoon ginger, grated

  1 cup canned black beans, no-salt-added, drained and rinsed

  2 teaspoons balsamic vinegar

  ¼ cup radishes, grated

  ¼ cup carrots, grated

  ¼ cup scallions, chopped

  Directions:

  In a bowl, combine the aminos with half of the oil and whisk.

  Put the salmon in a baking dish, pour add coconut aminos and the stock, toss a bit, leave aside in the fridge for 10 minutes, introduce in preheated broiler and cook over medium-high heat for 4 minutes on each side.

  Heat up a pan with the rest of the oil over medium heat, add garlic, ginger and black beans, stir and cook for 3 minutes.

  Add vinegar, radishes, carrots and scallions, toss and cook for 5 minutes more.

  Divide fish and the black beans mix between plates and serve.

  Enjoy!

  Nutrition: calories 220, fat 4, fiber 2, carbs 12, protein 7

  Salmon And Pomegranate Mix

  Preparation time: 20 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  4 salmon fillets, skinless and boneless

  4 tablespoons sesame paste

  Juice of 1 lemon

  1 lemon, cut into wedges

  ½ cucumber, chopped

  Seeds from 1 pomegranate

  A bunch of parsley, chopped

  Directions:

  Heat up a pan with the oil over medium heat, add salmon, cook for 5 minutes on each side and divide between plates

  In a bowl, mix sesame paste and lemon juice and whisk.

  Add cucumber, parsley and pomegranate seeds and toss

  Divide this over the salmon and serve..

  Enjoy!

  Nutrition: calories 254, fat 3, fiber 6, carbs 9, protein 14

  Salmon And Veggie Mix

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  3 red onions, cut into wedges

  ¾ cup green olives, pitted

  3 red bell peppers, cut into strips

  ½ teaspoon smoked paprika

  Black pepper to the taste

  5 tablespoons olive oil

  6 salmon fillets, skinless and boneless

  2 tablespoons parsley, chopped

  Directions:

  Spread bell peppers, onions and olives on a lined baking sheet, add smoked paprika, black pepper and 3 tablespoons olive oil, toss to coat, bake in the oven at 375 degrees F for 15 minutes and divide between plates.

  Heat up a pan with the rest of the oil over medium-high heat, add the salmon, season with black pepper, cook for 5 minutes on each side, divide next to the bell peppers and olives mix, sprinkle parsley on top and serve.

  Enjoy!

  Nutrition: calories 221, fat 2, fiber 3, carbs 8, protein 10

  Greek Salmon

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  4 medium salmon fillets, skinless and boneless

  1 fennel bulb, chopped

  Black pepper to the taste

  ¼ cup low-sodium veggie stock

  1 cup non-fat yogurt

  ¼ cup green olives pitted and chopped

  ¼ cup chives, chopped

  1 tablespoon olive oil

  1 tablespoon lemon juice

  Directions:

  Arrange the fennel in a baking dish, add salmon fillets, season with black pepper, add stock, bake in the oven at 390 degrees F for 10 minutes and divide everything between plates.

  In a bowl, mix yogurt with chives, olives, lemon juice, olive oil and black pepper and whisk well.

  Top the salmon with this mix and serve.

  Enjoy!

  Nutrition: calories 252, fat 2, fiber 4, carbs 12, protein 9

  Creamy Salmon And Asparagus Mix

  Preparation time: 10 minutes

  Cooking time: 10 minutes

/>   Servings: 6

  Ingredients:

  1 tablespoon lemon zest, grated

  1 tablespoon lemon juice

  Black pepper to the taste

  1 cup coconut cream

  1 pound asparagus, trimmed

  20 ounces salmon, skinless and boneless

  1-ounce parmesan cheese, grated

  Directions:

  Put some water in a pot, add a pinch of salt, bring to a boil over medium heat, add asparagus, cook for 1 minute, transfer to a bowl filled with ice water, drain and put in a bowl.

  Heat up the pot with the water again over medium heat, add salmon, cook for 5 minutes and also drain.

  In a bowl, mix lemon peel with cream and lemon juice and whisk

  Heat up a pan over medium-high heat, asparagus, cream and pepper, cook for 1 more minute, divide between plates, add salmon and serve with grated parmesan.