Balsamic Crust Black Cod

About this Recipe: A fast treat for all seafood lovers. I usually serve it with rice and wild mushrooms. Yam fries are also a great addition.

Main Ingredients:
Black Cod Filet: 600 grams (1.3 lb) cut into two equal pieces, a piece with a uniform thickness is preferred as it makes for a consistently cooked fish

Flounder Two Ways

The Dijon mustard with lemon juice makes a tangy combination and the Chili Garlic Sauce with lime juice is perfect for something a little spicier. Now you have two tasty options both with zero added fat.

Ingredients
• ¾-1 lb. flounder, two fillets
• ½ tsp salt, divided equally
• ½ tsp pepper, divided equally

Sensational Swordfish

This meal is so satisfying yet very health beneficial. Swordfish is high in protein and vitamin B12 and yogurt has been known to help improve intestinal health, lower cholesterol levels and reduce the risk of colon cancer.

Ingredients
• 5 oz. no fat Greek yogurt
• ¼ cup reduced fat feta cheese
• 3 plum tomatoes, seeded and chopped

Baked Trout with Almonds

Ingredients:

• 2 x 8oz trout, cleaned
• 1 oz almonds, flaked
• 1 oz. seasoned wheat flour
  

Baked Salmon in Cream Sauce

Ingredients

• 8 oz. can of salmon
• 8 fl. oz. tomato sauce
• half a teaspoon of Tabasco sauce
• 3 tablespoons mayonnaise