Tag Archives: Savoury dishes

Caribbean Fish Soup recipe

Posted on November 20, 2011 by Susie Stevens| Leave a comment
Caribbean Fish Soup with tomatoes, lime juice, nutmeg and allspice

Caribbean Fish Soup is a light, truly scrumptious meal

I found the original recipe for this light but scrumptious fish soup at De Costi’s seafood shop in Broadway (Sydney Australia not New York). De Costi’s are also at the largest fish markets in the Southern Hemisphere, the Sydney Fish Markets.

Great for lunch, dinner or entree when entertaining friends.

Ingredients

  • 2 375-ml pkts Campbell’s fish stock
  • smear of olive oil on bottom of pan
  • 2 lge tomatoes
  • 4 shallot stems
  • 2 celery stalkw
  • 1 red capsicum
  • 1 medium hot chilli
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon nutmeg (fresh is best but I never have it)
  • 1/4 cup lime juice (Berri lime juice works if fresh limes are the price of gold)
  • 500 gms of firm fish (ask your fisho which is best)

Method

Boil water and place scored tomatoes in for a few minutes. To score tomatoes, cut an + in the skin to allow it to peel off easily). Rinse in cold water and peel the skin off the tomatoes. Chop into small cubes.

Heat the oil in a pan, add the chopped vegetables: shallots, celery, capsicum, chilli. Add the allspice and nutmeg.  Cook for about four minutes. Add the tomatoes and fish stock and bring to boil. Reduce heat and cook for about 10 minutes. Add the chopped fish pieces and lime juice and cook for another two to three minutes. Season with salt and white pepper to taste and serve.

This makes about four to six serves and is truly heavenly. Great for those wanting to watch their weight by having a low fat, low carb meal.

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Cauliflower Mash

Posted on August 2, 2011 by Susie Stevens| Leave a comment
Cauliflower Mash is a great alternative to mashed pototoes if you are wathching your weight

Cauliflower Mash served here with Lamb Shank Casserole

This is a real winner. Great for Protein and Vegetable days but also excellent for any meals other than on pure protein days.

Ingredients

  • 1 cauliflower (allow 1/4 cauliflower per serve)
  • 80 gm low-fat cream cheese
  • 1 clove garlic

Method

Cut the cauliflower into florets and steam until just tender (a fork easily goes through but the florets don’t fall apart).

Put the cauliflower, cream cheese and chopped garlic into a food blender and process until it is a ‘mash’ similar to mashed potatoes.

If the mash is a bit thick, add a little of the water (from the steamer) at a time until you get a good consistency.

This mash goes well with

Lamb Shank Casserole

Cottage pie (use this instead of potatoes for a low-carb option)

Anything you like!

 

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Low-fat tuna casserole recipe

Posted on May 30, 2011 by Susie Stevens| Leave a comment
Low-fat tuna casserole is high in protein and great for protein-only days

Low-fat tuna casserole is high in protein and great for protein-only days

This recipe is suitable for the Attack Phase and for any protein-only days on the Dukan Diet.

ingredients

425 gm tinned tuna in springwater
250 gm extra light ricotta cheese
150 gm low-fat cottage cheese
1 cup no-fat milk
lemon zest
salt and pepper
parsley
chopped onion, garlic optional
sprinkling Parmesan cheese or low-fat cheddar as topping

Method

Heat oven to 160 celcius.

Mix together milk, ricotta cheese, cottage cheese, tuna and lemon zest in a bowl. Season with salt and pepper and add any optional ingredients.

Pour into individual ramekins or into a casserole dish and sprinkle with Parmesan or cheddar cheese.

Bake in the oven for 30 to 40 minutes until the top is golden. Cool and serve with a garnish of parsley.

See more low-fat recipes by Susie

 

 

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Salmon fillet with dill and capers

Posted on March 25, 2011 by Susie Stevens| 3 Comments
Salmon fillets with dill and capers

Salmon fillets with dill and capers

This low fat, low carb recipe is ideal for the Attack pure protein phase, Attack days throughout the Dukan program (without the white wine and vegetables) and for any meal during Cruise, Consolidation or Maintenance phases. It’s delicious.

Ingredients

One salmon fillet per person
1 teaspoon capers
1/4 cup fresh chopped dill or sprinkle dried dill
1 lemon
1/3 cup white wine vinegar
1/2 cup white wine
white pepper

Mix capers, dill, pepper and lemon rind with salmon and allow to sit for 1/2 hour.

In a pan, heat the vinegar and white wine then when bubbling, add the salmon fillets with the capers. Cook on one side then turn. Best served with salmon still pink in the middle (medium rare).

Serve with vegetables of your choice. Steamed Roma tomatoes, broccoli, green beans and cauliflower are favourites.

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Smoked salmon fillet with cottage cheese and dill

Posted on March 10, 2011 by Susie Stevens| Leave a comment
Smoked salmon fillet with cottage cheese and dill

Scrumptious high-protein meal for Attack and pure protein days on the Dukan Diet

This is an ideal lunchtime meal for the Attack phase and other pure protein days on the Dukan Diet.

ingredients

• 90 gms smoked salmon fillet (1/2 packet Tassal Tasmanian salmon available at supermarkets)
• 200 gms low-fat cottage cheese
• dill
• lemon or lime
• cracked pepper

Simple preparation

Add cottage cheese, flaked smoked salmon fillet and dill in a bowl. Squeeze the juice of half a lemon or lime over and add cracked pepper to taste.

 

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Spinach and Feta Frittata

Posted on March 10, 2011 by Susie Stevens| Leave a comment
Spinach and Feta Frittata is a low-fat dish which is great for stabilization on the Dukan Diet

Spinach and Feta Frittata: great for cocktail parties while on the Dukan Diet

This recipe is made with low-fat cheeses which are high in protein by low in fat. However, even low-fat feta has quite a bit of fat so I count this dish as a celebration meal. Eat sparingly during the cruise phase of the Dukan Diet as it is not really allowed until the stabilization phase.

Ingredients

One bunch of silverbeet (or English spinach)
1/3 cup low-fat feta
1/3 cup low-fat cottage cheese
5 free range eggs
3 green shallots, finely chpped
2 cloves garlic crushed
Grated parmesan cheese or other low-fat tasty cheese to sprinkle on top
2 teaspoons virgin olive oil

Method

In a non-stick saucepan, add the olive oil, garlic and chopped shallots and cook over gentle heat until soft but not brown.

Wash the silverbeet, remove stems and coarsely chop the leaves. Add to the pan with shallots and garlic. Simmer (with a lid if you have one) until the the silverbeet has wilted. Remove from the heat and allow to cool (without lid).

In a bowl, crumble the feta and mix with the cottage cheese then add to the pan with the silverbeet.

In the same bowl, whisk the eggs. Add to the pan. Mix all the ingredients together then pour into a pie dish or baking dish lined with non-grease baking paper.

Sprinkle grated cheese on top and bake in a moderate oven (150 to 180 degrees Celsius) until cooked through and the top is golden: about 40 to 45 minutes.

Additional notes

For parties and soirees, you can make the frittata quite thin. For lunch, a smaller pie dish will make a more substantial frittata.

This dish can be cooked in advance (one or two days) then reheated and sliced when ready to serve.

See more low fat, low carb recipes by Susie

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Smoked salmon with dill, capers and red onion

Posted on March 9, 2011 by Susie Stevens| Leave a comment
Smoked salmon with dill capers and red onion

Smoked salmon with dill, capers and red onion: perfect to serve and eat while on the Dukan Diet

This recipe is so easy to prepare. The only thing you really need to do is buy excellent quality smoked salmon.

Ingredients

500 gms to 1 kilo smoked salmon
1 tablespoon capers
Thinly sliced red onion
1/3 cup dill
Lemon or lime juice as garnish

To prepare

Arrange the slices of smoked salmon on a platter. Sprinkle with dill, half the capers and red onion. Serve the additional capers in a side dish.

Squeeze lemon or lime juice over the smoked salmon and add lemon or lime wedges to the platter.

To serve

You can serve this with sliced bagette however, rolling up a slice of smoked salmon with the capers, dill and onion is divine and just a little decadent. And bread is not allowed during the Attack and Cruise stages of the Dukan Diet. This recipe is not only allowed, it’s delicious.

 

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