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Phase 2 Main Dish Recipes



Salmon with Dill Cream Sauce

Two servings.


Cook 2 pieces of salmon fillets as desired. Poached is good, or sautéed in a small amount of oil. Season lightly, so that seasonings do not overpower the flavor of the dill sauce.


Dill Cream Sauce


½ cup fat-free half & half

1/2 teaspoon dried dillweed (or 2 tablespoons fresh, chopped dill)

1 teaspoon white cooking wine

1 1/2 teaspoons flour (for thickening)

Salt & white pepper (to taste)

Pinch of ground Nutmeg (optional)


Mix and stir over medium-low heat until thickened. Serve immediately over hot salmon.

Greek-Style Fish Fillets

Four servings. Meal in a skillet. From www.meals.com. This gourmet-style entrée takes less than 40 minutes to make and 20 minutes of that is maintenance free. Serve with a mixed green salad and a cold glass of tea.


1 tablespoon olive oil

1 small onion, thinly sliced

2 (14.5 oz.) cans recipe-ready diced tomatoes, undrained

1 MAGGI Vegetarian Vegetable Bouillon Cubes

1 pound firm white fish fillets

1 3/4 cups frozen green beans

1/4 cup sliced ripe olives, drained

2 cups hot cooked couscous

1/4 cup crumbled feta cheese (optional)


HEAT oil in large skillet. Add onion; cook, stirring occasionally, until tender. Stir in tomatoes with juice and bouillon; cook, stirring occasionally, until bouillon is dissolved.


PLACE fish over sauce; spoon some sauce over fish. Reduce heat to low; cover. Cook for 15 to 20 minutes or until fish flakes easily when tested with a fork.


DISTRIBUTE beans and olives over fish; cover. Cook for 5 minutes or until beans are tender. Serve with couscous. Sprinkle with cheese, if desired.

Parmesan Orange Roughy Fillets

Four servings. From http://www.parkview.com.


1 pound orange roughy
Nonstick vegetable spray
1 (8-ounce) carton plain low-fat yogurt
¼ cup Parmesan cheese
2 tablespoons fresh parsley, chopped
1 tablespoon instant minced onion
1 tablespoon lemon juice
½ teaspoon garlic powder


Arrange fillets in a 13x9x2-inch baking pan coated with nonstick vegetable spray. Combine remaining ingredients; spread mixture evenly over fillets. Bake at 375 degrees for 12 to 15 minutes.

Orange Roughy in Wine

One serving. From www.virtualcities.com.


1 or 2 orange roughy fillets

1 wineglass good red wine plus more as needed

chopped shallots to taste

chopped onion to taste

herbs to taste (such as basil, dill, parsley)

salt and pepper


Place fish in skillet or shallow pan. Pour glass of wine around it and add shallots, onion, and herbs to your liking. Season with a little salt and pepper and simmer, uncovered, over very, very low heat.


Turn fish after about 20 minutes. If wine cooks away, add a little more. Cook for 45 minutes total, or to the doneness you desire. To speed up the cooking, heat can be turned up. Red Snapper can be substituted for the orange roughy.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

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Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

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Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

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