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Phase 1 Main Dish Recipes



Grilled Salmon with Rosemary

Four servings.


2 pieces salmon (5 to 6 ounces each)

1 teaspoons extra-virgin olive oil

1 teaspoons fresh lemon juice

1/8 teaspoon salt

Pinch freshly ground black pepper

1 teaspoon garlic from jar

1/2 teaspoon dried rosemary, crushed*

Capers (optional)


Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Spoon the mixture onto the fish.


To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1 inch thick, gently turn it halfway through grilling.


To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.


To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired. 


*Dill can be substituted for the rosemary.

Grilled Salmon with Marjoram

Two servings.


1 1/2 tablespoons olive oil

1/2 teaspoon fresh lime juice

1 1/2 teaspoons dried marjoram

Pinch of salt and ground black pepper to taste (about 1/16 teaspoon)

Two 6-ounce salmon steaks


Mix together the oil, lime juice, marjoram, salt, and pepper in a small bowl. Brush the salmon steaks all over with the mixture. Set up a grill or preheat a broiler. Position the fish about 4 inches from the heat source and grill or broil the steaks for about 3 minutes per side, until the fish flakes easily, brushing with more lime oil after turning the fish. 

Quick Skillet-Grilled Fish

Two servings. From Sugar Busters Quick & Easy Cookbook: If consumed immediately, this is the best of the best.


Two 6-ounce fresh nonoily white fish fillets (red snapper, orange roughy, flounder, trout)

1/4 teaspoon garlic salt

1/2 large lemon

1 tablespoons olive oil

2 tablespoons chopped fresh flat-leaf parsley


Wash and dry fish. Sprinkle with garlic salt. Squeeze lemon juice generously over the fish. Pour the oil into the bottom of a large skillet and preheat over high heat. Add the fillets and sprinkle with half of the parsley. Cook until the fish is browned on the bottom, about 2 minutes. Turn, sprinkle with the rest of the parsley, and cook for about 2 minutes more, until browned on the second side. Serve immediately. 

Fish Fillets and Skillet Vegetables

Two servings.


2 tablespoons olive oil

1/3 cup thinly sliced yellow onion

1 teaspoon dried oregano

1 medium zucchini, thinly sliced

1 medium tomato, cut into thin wedges

12 ounces white fish fillets (nonoily fish such as orange roughy, tilapia, or trout)

1 teaspoon salt

1/2 teaspoon ground black pepper

1/4 cup grated mozzarella cheese

1/4 cup grated provolone cheese


Combine the oil and onions in a large skillet. Sprinkle with oregano and sauté over medium heat until the onions are translucent, about 2 minutes.


Stir in the zucchini and cook for 2 minutes more. Add the tomato and stir. Lay the fish fillets on top of the vegetables. Sprinkle with salt and pepper. Reduce the heat to medium-low, cover, and simmer for about a 8 minutes, until the fish flakes easily.


Sprinkle the fish with the cheeses. Re-cover and cook until the cheese has melted, about 2 minutes. Transfer the fillets to dinner plates, and serve the vegetables on the side. 

Baked Fish With Beans and Salsa

From http://recipestoday.com. This is incredibly easy.


1 can (15 to 16 ounces) of your favorite beans, drained and rinsed

1 cup of fresh salsa (sold in refrigerated section)

Fish fillets for two (about 12 ounces)

Grated Parmesan cheese (about 1/4 cup)


Pour beans into a lightly oiled 9-inch baking dish. Spoon salsa on top of beans. Top with desired amount of fish fillets. Sprinkle the top with the grated Parmesan cheese. Cover with foil. Bake at 400 degrees F for 10 minutes.


Uncover and continue to bake another 10 minutes.


Serve with a salad for a complete meal. 

Pepper-Topped Salmon Fillets

Serves 4.


1/2 each green, red, and yellow bell peppers
1 medium onion
3 large cloves garlic, peeled
1 lime
2 teaspoons vegetable oil, preferably canola
2 tablespoons lite soy sauce
4 pieces salmon fillets (about 5 or 6 oz each)
Nonstick cooking spray
1/4 teaspoon pepper


Heat broiler. Thinly slice peppers, onion and garlic. Grate peel of lime and squeeze the juice (for 1 teaspoon peel and 4 teaspoons juice).


Heat 1 1/2 teaspoons oil in large nonstick skillet. Add peppers and onion; sauté 10 minutes. Push to edge of skillet. Add remaining 1/2 teaspoon oil to middle. Sauté garlic 1 minute until fragrant. Add 1/3 cup water, the soy sauce, and lime peel and juice. Cover and simmer 5 minutes or until peppers are soft.


Coat fillets with nonstick cooking spray; season with pepper. Place skin side down on broiler rack set in broiler pan. Broil 5 minutes or until cooked through.


Top with the peppers and serve immediately.


Note: You can use skinless fillets and pan-fry instead of broiling.


Rapid Roasted Salmon with Dill and Vegetables

Four servings. From Woman’s Day Magazine 11/01/02 issue.


3 tablespoons olive oil

1/2 teaspoon minced garlic

1/2 teaspoon salt

1/4 teaspoon pepper

4 salmon steaks (about 6 oz each)

1 bunch (about 1 lb) asparagus, tough ends trimmed

2 medium summer squash (about 6 oz each), cut into 3/4-inch-thick rounds*

Lemon wedges (for garnish)

Snipped dill (for garnish)


Heat oven to 500 degrees F (yes, 500 degrees!). Position racks to divide oven in thirds. Line 2 baking sheets with sides with foil (for easy cleanup); coat foil with nonstick spray.


Combine olive oil, garlic, salt, and pepper in small bowl. Spread fish on 1 baking sheet, asparagus and squash on the other. Brush both sides of fish and vegetables with olive oil mixture.


Roast 10 to 15 minutes, switching position of pans halfway through cooking time (no need to turn food over) until fish is cooked through and vegetables are tender.


Serve with lemon wedges and snipped dill if desired.


*Note: Use yellow squash or zucchini, or a combination of both. 

Salmon with Balsamic Reduction

Six servings. From local newspaper.


1/2 cup aged balsamic vinegar

1/2 cup chicken broth

1 teaspoon finely chopped fresh thyme

3/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

2-pound salmon fillet, cut into 6 equal pieces

2 teaspoons canola oil


Combine the vinegar and chicken broth in a nonreactive pan. Bring to a simmer and reduce gently over low heat until reduced by half, 20 to 25 minutes. Set aside.


While the vinegar is reducing, combine the thyme, salt, and pepper, then rub the top of the salmon pieces evenly with it.


Place a skillet over medium-high heat until hot, then add the oil; when it is hot, add half the salmon flesh-side down. Saute for 6 minutes. Turn over the fillets and cook for 5 to 6 more minutes, until flaky but still slightly pink in the middle. Repeat with the remaining salmon.


Drizzle the salmon with some of the reduction. You may not need all the sauce.

Light and Spicy Fish Red Snapper

Two servings. From Betty Crocker and Allrecipes.


2 red snapper fillets (about 6 ounces each)*

1/4 teaspoon garlic powder

Salt and ground black pepper to taste

1/4 cup picante sauce

1/2 lime, juiced


Preheat oven to 350 degrees F. Place a sheet of aluminum foil onto a baking sheet and grease lightly.


Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over fillets, and squeeze lime juice over the top. Bring the sides of the foil together, and fold the seam to seal in the fish.


Bake in preheated oven for 15 to 20 minutes, or until fish flakes easily with a fork.


*Note: You can substitute other firm-fleshed fish such as ocean perch or grouper. 

Smoked Salmon

This is good.


1 piece of skinless salmon, about 1 1/2 to 2 pounds

Olive oil

Cajun seasoning


This is the way we do it. In the Weber dome-topped grill, start the fire using mesquite or hickory wood blocks. (See instructions on the wood chip/block package.)


Cut salmon into 5 or 6 serving-size pieces (about 5 or 6 ounces each). Coat the pieces with olive oil and Cajun seasoning (or other seasonings) to taste. Place on heavy aluminum foil, turning up edges to make a rim.


When wood is ready, which doesn't take long, place foil with salmon on the grill.


Make sure vents on bottom of grill are open. Put lid on grill and open lid vents. Smoke about 20 to 25 minutes, or until fillets are done. Don’t overcook as you don’t want them to dry out.


Serve leftovers with eggs for breakfast or cold on salads for lunch.

Grouper with Spinach

From Cooking Light’s 5 Ingredient 15 Minute Cookbook.


4 (4 ounce) grouper filets
2 teaspoons Greek seasoning
1 10 ounce package fresh spinach
1 tomato chopped
1/2 cup crumbles basil and tomato flavored feta cheese

Coat a large nonstick skillet with cooking spray and heat over medium-high.

Sprinkle both sides of fish with seasoning and add to skillet. Cook for 3 minutes. Turn fish, top with spinach, tomato, and cheese. Cover and cook for 3-4 minutes until fish flakes easily when tested with a fork.

Makes 4 servings: 147 calories, 3g fat, 25.3g protein, 4.4g carbohydrate, 2.3g fiber.

Lemon Grilled Orange Roughy

From http://www.supplecity.com/recipes.


4 (1/4 pound each) orange roughy fillets

1 tablespoon olive oil

1/2 teaspoon dried whole thyme

1/2 teaspoon grated lemon rind

2 tablespoons lemon juice

1/8 teaspoon salt

1/4 teaspoon paprika

Dash of garlic powder


Rinse fillets and pat dry. Combine remaining ingredients, stirring well. Baste fillets with mixture. Grill over hot coals 5 minutes on each side or until fish flakes easily when tested with a fork.


Use a fish basket or a Grill Mates foil sheet so that fish doesn’t flake and fall down into the coals. Or broil instead of grilling.

Fire Fish

Two servings.


2 large fish fillets (orange roughy, snapper, tilapia, or other similar fish)

1 can Rotel tomatoes


Put both fillets into skillet. Cover with Rotel tomatoes, juice and all. Let set for 5 minutes so juice permeates fish. Cover skillet. Cook fish on medium-low for 10 minutes. Lift out with slotted spoon, serving without juices.

Broiled Orange Roughy

Six servings. From www.thatsmyhome.com.


6 4-oz. orange roughy fillets
2 tablespoons water
1 teaspoon peeled, minced gingerroot
1/2 teaspoon lemon juice
1/2 teaspoon soy sauce
1/4 teaspoon crushed red pepper
2 tablespoon toasted sesame seeds

Place fillets in a shallow baking dish. Combine water, ginger, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about two hours.

Remove the fillets from the marinade and coat both sides with sesame seeds. Spray a broiler rack with non-stick vegetable spray and heat broiler.

Broil about four inches from heat for six to eight minutes or until fish flakes easily with a fork. Keep the door propped open slightly.

Arrange on a warm serving platter and spritz with more lemon juice. Don’t overcook.

Fish with Garlic Salsa

This dish is excellent and simple to make. From Nicole Behrens, January 1997.


2 pounds cod fillets (fresh only!)

2 tablespoons butter, melted

1 tablespoon finely chopped fresh cilantro or parsley

1/2 teaspoon salt

1 clove garlic, crushed

Garlic Salsa (recipe follows)


Place fish fillets on a rack in broiler pan. Mix butter, cilantro, salt and garlic in small cup or bowl. Brush half of butter mix onto top sides of fish. Set oven to broil or very high heat. Broil fish about 4 inches from heat source for about 5 minutes, until lightly cooked.


Take pan with fish out and flip over fillets. Brush remaining butter onto fillets. Broil another 4 minutes or until flakes easily with fork. Serve with Garlic Salsa.


Garlic Salsa

3 cloves garlic, crushed

2 medium tomatoes, finely chopped

1 medium onion, chopped (1/2 cup)

1 tablespoon finely chopped cilantro

1 tablespoon lemon juice

1/2 teaspoon dried oregano

1 1/2 teaspoons olive oil


Heat all ingredients over medium heat, stirring occasionally, until very hot and bubbly.

Grilled or Broiled Orange Roughy

Makes four servings. From www.mccormick.com. ©2003 McCormick & Co., Inc. Golden Dipt® Garlic Herb Marinade makes orange roughy fillets sensational. Prep time: 5 minutes; Marinate: 15 minutes; Cook time: 10 minutes


1 pound orange roughy fillets

1/2 cup McCormick® Golden Dipt® Garlic Herb Marinade

1/2 teaspoon McCormick® Ground Ginger

2 tablespoons chopped green onion


Place fish in large self-closing plastic bag. Mix marinade with ginger. Pour marinade over fish; turn to coat. Refrigerate 15 minutes.


Remove fillets from marinade. Grill or broil fillets 8 to 10 minutes per inch of thickness or until fish flakes easily with a fork. Turn and baste halfway through cooking.


Sprinkle with green onions during last few seconds of cooking.

Lemon Pepper Fish

Four servings. Quick and Easy recipe from McCormick. Lemon and Pepper Seasoning Salt adds a distinct spicy-citrus flavor that enhances fish.


1/4 cup mayonnaise

1/2 teaspoon McCormick® Lemon & Pepper Seasoning Salt

1 pound fresh tuna steaks or other fish steaks


Combine mayonnaise and seasoning salt in a small bowl; spread over both sides of fish. Broil or grill until fish flakes easily, turning halfway through cooking time.

Greek Lemon Pepper Fish

Two servings. From http://www.empowerfoods.com.


2 cloves garlic, crushed

1/4 cup olive oil

1 tablespoon lemon juice

1/2 teaspoon cracked black pepper

1/2 teaspoon salt

1 teaspoon dried oregano leaves

Fish of choice, about 1 pound, or enough for two servings


Combine garlic, oil, lemon juice, pepper, salt and oregano in a medium bowl.

Add fish and toss to combine. Marinate for 15-20 minutes.


Place onto a foil lined broiler tray and cook under a preheated broiler for 5-10 minutes, turning once during cooking time, until fish is cooked through.

Baked Salmon with Tomato Topping


The tomato topping can be prepared ahead and reheated, and the salmon can be baked, unattended, just before you're ready to serve. Couscous and sautéed fresh spinach or asparagus are perfect accompaniments.


1 tablespoon olive oil, plus more for the salmon

2 14-ounce cans diced tomatoes, drained (petite diced is good)

1/4 cup fresh dill, minced (or 1 tablespoon dried)

1 teaspoon minced garlic

Salt and pepper

4 large salmon fillets, 6 to 8 ounces each


Preheat oven to 400 degrees.


Heat 1 tablespoon olive oil in a saucepan over medium high heat. Add tomatoes and garlic. Bring to a boil, stirring well. Reduce heat and simmer until slightly reduced and thickened, about 10 minutes.


Meanwhile, brush a roasting pan or baking sheet with oil. Arrange salmon filets on the pan, skin side down. Brush with olive oil, sprinkle with salt, pepper, and minced dill. Place pan in oven and bake for 10 minutes. (Fillets thicker than 1-inch will require about 12 minutes.


Serve immediately, topped with the tomatoes.

Rosemary-Roasted Salmon

Four servings.


2 large bunches fresh rosemary

1 large red onion, thinly sliced

1 2-pound center-cut salmon fillet with skin

2 large lemons, thinly sliced

1/3 cup olive oil


Preheat oven to 500°F. Arrange half of rosemary sprigs in single layer in center of heavy baking sheet. Arrange sliced red onion atop rosemary. Place salmon, skin side down, atop red onion. Sprinkle with salt and pepper. Cover salmon with remaining rosemary sprigs. Arrange lemon slices over rosemary. Drizzle olive oil over. Sprinkle lemon slices with salt. (Can be prepared 8 hours ahead. Cover and refrigerate.)


Roast salmon until just cooked through, about 20 minutes. Transfer salmon to plates. Serve with roasted onions and lemon slices.


Bon Appétit, February 2000, Epicurious Food © 2003 CondéNet Inc. All rights reserved.

Pan-Grilled Marinated Salmon

Two servings.


2 skinless salmon filets (4 to 6 oz each)

1 tablespoons freshly squeezed lemon juice

1 teaspoons white wine vinegar

1 tablespoons chopped Italian fresh parsley (for garnish)



1/4 cup minced yellow onion

1/2 tablespoon olive oil

1 teaspoons minced fresh rosemary or ¾ tsp dried rosemary

1/2 clove of garlic, minced (or 1/4 teaspoon from jar)

1/2 teaspoon red pepper flakes (or to taste)

Salt and pepper to taste


In a small bowl combine marinade ingredients.


Arrange fillets in a shallow glass dish. Rub the marinade mixture over the surface of the fillets, cover with plastic, and refrigerate at least 30 minutes.


Preheat grill pan. When it’s hot, add the fillets and grill for 5 minutes. Turn fillets over and grill 3–5 minutes more or until flesh is light pink throughout. Transfer to a warm platter and drizzle with lemon juice and vinegar. Sprinkle with parsley.

Pan-Grilled Asian Salmon

Two servings.


1 tablespoon sesame oil

1 tablespoon reduced-sodium soy sauce

2 teaspoons minced fresh ginger (or use equivalent from jar)

1 teaspoon rice wine vinegar

2 center-cut salmon fillets, about 5 oz each


In shallow glass dish, combine sesame oil, soy sauce, ginger, and vinegar. Add salmon; turn to coat. Marinate, refrigerated, for 30 minutes to 1 hour, turning occasionally.


Lightly oil a grill pan and heat to medium-high heat (cast iron grill pan is good). Place fillets in grill pan and cook about 5 minutes per side. Fish is done when a thin knife blade inserted in center reveals that the pink flesh is almost opaque. Serve warm.

Pan-Grilled Mediterranean Tuna Steaks

Two servings. A cast-iron grill pan is best for this dish. Be sure to season a new cast iron pan well before using it for the first time and preheat it each time you use it. The Mediterranean flavors of the colorful topping in this recipe are a perfect complement to the flavor and firm texture of the fish.


2 tuna steaks, 6 ounces each, about 1 inch thick

2 teaspoons extra-virgin olive oil

Salt and pepper to taste



1 medium-sized ripe tomato, diced fine (4 to 5 oz)

6 green olives (or kalamata or black olives), pitted and chopped

1 to 2 tablespoons chopped green onions (can use finely chopped red onion instead)

2 teaspoons capers

1 clove garlic, mashed (or 1/2 teaspoon crushed garlic in jar)

1/8 teaspoon dried oregano leaves


Rinse the tuna steaks under cold water and pat dry. Brush them with 1 teaspoon olive oil and season with salt and pepper.


Preheat grill pan. Meanwhile, mix the topping ingredients in a small bowl and set aside.


Grill or broil the steaks on high heat, about 2-3 minutes per side or until desired doneness.


Top the tuna steaks with the tomato-olive mixture.


Serving suggestion: Serve with spinach sautéed with garlic.

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