Fish and Chips with Coleslaw (Air Fryer)

Looking for a new way to enjoy fish? This air fryer fish and chips is a healthy take on the classic meal and something the whole family is sure to love.

INGREDIENTS:

Fish and Chips:

• 450g white fish (we used cod)

• 600g russet potatoes (cut into wedges)

• 2 tsp paprika

• 1 tsp oregano

• 1 tsp garlic powder

• 1 tsp onion powder

• 1/2 tsp cumin

• 1/2 tsp salt

• 1 tsp brown sugar

• 1/4 tsp pepper

Coleslaw

• 400g bagged coleslaw or kaleslaw mix

• 75g mayonnaise

• 75g greek yogurt (2%)

• 2 tbsp apple cider vinegar

• 2 tsp lemon juice

• 2 tsp dijon mustard

• 1/4 tsp celery seeds (optional)

• Salt and pepper to taste

DIRECTIONS:

1. In a bowl, mix the coleslaw dressing. Toss the dressing over the coleslaw mix and set aside for at least 30 minutes.

2. Cut the potatoes into wedges and season with salt and pepper. Bake in the oven at 450F/220C for 35-40 minutes or in the air fryer at 350F/180C for 18 minutes.

3. Cut the fish horizontally to create ‘fish sticks’. Ensure pieces are similar size to ensure consistent cooking.

4. Mix the spices together and sprinkle over the fish sticks, mixing well to coat the outside.

5. Cook the fish in the air fryer at 350F/180C for 12 minutes.

Makes 4 servings

Nutrition:

Cals: 380 calories
Protein: 27g
Carbs: 35g
Fiber: 4g
Fat: 15g

*Fat can be adjusted by altering the ratio of mayonnaise to greek yogurt. For higher fat, increase the mayo and reduce the greek yogurt by the same amount. For lower fat, increase the greek yogurt and reduce the mayo by the same amount.

Fresh Fish Tacos

Ingredients

• 2 corn tortillas⁠

• 100g white fish (we used tilapia)⁠

• 60g avocado⁠

• 1 clove garlic⁠

• 1/2 lime⁠

• 1/4 cup cabbage, grated⁠

• 1/2 pepper, sliced⁠

• 30g plain Green yogurt⁠

• 2 tbsp salsa⁠

• Salt and pepper⁠

• Green onion, optional⁠

• Jalapeños, optional⁠
  ⁠

Directions

1. Pan fry or bake the fish and season with salt and pepper alongside the sliced peppers.⁠

2. Mash the avocado with a bit of lime juice, garlic and salt to make your own guacamole.⁠

3. Add a splash of lime juice to your greek yogurt for sour cream. ⁠

4. Lightly fry the tortillas on each side in a pan until they start to crisp up.⁠

5. Assemble your tacos with the cabbage, carrots, salsa, greek yogurt, and guac! Top with green onion and jalapeños if using. ⁠
   ⁠

Macros (makes one serving, multiply as desired): ⁠
Cals: 348⁠
Protein: 30g⁠
Carbs: 32g⁠
Fiber: 8g⁠
Fat: 13g⁠

Macro-Friendly Pad Thai

Ingredients

• 2 tbsp tamarind concentrate

• 1 tbsp minced ginger

• 2 tbsp brown or coconut sugar

• 1 tbsp fish sauce

• 2 tbsp soy sauce

• 2 tbsp sambal or chili paste

• 1/2 squeezed lime

• Protein of your choice (tofu, chicken, or shrimp)

• 2 eggs

• 1 package of rice noodles

• roasted peanuts, cilantro green onion, and peeled carrots (for serving)

Directions

Cook one package of rice noodles per directions (after draining, toss in a bit of oil to keep them from sticking together).⁣⁣

For the sauce, mix together first 7 ingredients. Prepare your protein of choice: smoked tofu, shrimp, or chicken breast and set aside.⁣

Scramble 2 eggs in a pan on medium heat, then add your protein, noodles and sauce. Plate and top with roasted peanuts, cilantro, green onion and peeled carrots.⁣

Macros per serve (with shrimp): 357 calories / 29g protein / 36g carbohydrates / 9g fat

Macros per serve (with chicken): 339 calories / 31g protein / 36g carbohydrates / 10g fat

Macros per serve (with tofu): 400 calories / 22g protein / 38g carbohydrates / 16g fat

Thai-Inspired Coconut Shrimp

Ingredients

• 350g peeled, raw shrimp

• 1 tbsp honey

• 1/2 inch fresh ginger, grated

• 2 cloves garlic, smashed

• 1 tbsp olive oil

• 90g coconut milk (1/2 cup)

• 2 big handfuls spinach

• Juice from 1/2 lime

• 2 tsp fish sauce

• Green onion, Thai basil, and cilantro for garnish

Directions

In a bowl, mix together shrimp, honey, ginger, and garlic. Let sit for a few minutes while you prepare your rice noodles per directions on the package. ⁣For lower carb options, you could use zucchini noodles or spaghetti squash.⁣

Heat a pan on med-high with olive oil, then place your shrimp and let cook on each side (about 2 min). Reduce the head to med-low and add coconut milk, spinach, lime juice and fish sauce (can be omitted if you don't have any handy).⁣

Let simmer until the spinach wilts. Plate on top of your noodles of choice and garnish with herbs of choice and green onion.

⁣

Macros for everything but the noodles: 293 calories / 25g protein / 11g carbs / 17g fat

Salmon Burgers

Ingredients

• 350g salmon (skin removed and baked, or use canned)

• 1/2 tbsp lemon juice

• 1/2 tsp lemon zest

• 2 cloves garlic, minced

• 1 small shallot, minced

• 2 green onions, thinly sliced

• 1/4 tsp salt

• 1/4 tsp pepper

• 2 eggs (or sub for flax eggs)

• 1/4 cup almond flour (plus more if the mixture is too wet)

Directions

In a bowl, mix together the salmon, lemon juice + lemon zest, garlic, shallot, green onions thinly sliced, salt and pepper, eggs, and almond flour.

⁣Form into 4 patties. Spray a nonstick pan with olive oil and heat on high. Once hot, carefully add the burgers to the pan and cook for 5-6 minutes on each side or until cooked through. ⁣

Serve with (or without) a bun, alongside a salad or roasted veggies! ⁣

Macros per burger: 236 calories / 20g protein / 2g carbs / 16g fat*⁣

*macros may differ based on salmon used ⁣

Protein Packed Prawn Tacos

Can never go wrong with tacos, especially with these protein packed prawn tacos!

Ingredients:

• 2 mini tortillas

• 200g prawns/shrimp

• 60g avocado

• 1 clove garlic

• 1/2 lime

• 1/2 cup cabbage, grated

• 70g carrots, grated

• 20g sour cream (or sub for plain Greek yogurt)

• 2 tbsp salsa

• Salt and pepper

• Green onion, optional

Directions

1. Mash the avocado with a bit of lime juice, garlic and salt to make your own guacamole

2. Pan fry the prawns in olive oil spray and season with salt and pepper

3. In the same pan, lightly fry the tortillas on each side until they start to crisp up

4. Assemble your tacos!

Macronutrient information per serve (makes one serving, multiply as desired): 577 calories / 48g protein / 46g carbohydrates / 22g fat

Herbed Goat Cheese and Pistachio Crusted Filet

Looking for a quick dinner idea? This pistachio crusted halibut is a light and healthy meal option you can have on the table in under 30 min! The fresh, buttery flavour of the halibut is topped with a rich goat cheese flavour and finished off with the crunch of chopped pistachios. Taking just 10-minutes to prep and less than 20-minutes to bake in the oven, this is so easy to make!

We made it here with fresh halibut, but would go nicely with any fish filet, especially salmon!

Ingredients:

• 150g halibut (or filet of choice)

• 30g goats cheese (approx. 2 tbsp.)

• 15g pistachios (approx. 2 tbsp)

• Salt and pepper, to taste

multiply individual ingredient amounts by however many servings you wish to make

Directions:

1. Defrost fish filet if frozen

2. Preheat oven to 425 degrees

3. Line a baking sheet with parchment paper and spray with EVOO

4. In a small bowl, soften the goats cheese by spreading it out with a knife or fork and add it to the top of your fish in an even layer

5. Crush the pistachios with the side of a bowl, plate or glass bottle (works best if the pistachios are contained in a plastic bag or plastic wrap)

6. Sprinkle the pistachios over the goats cheese and press into the cheese

7. Lightly season with salt and pepper

8. Bake for 12-15 minutes depending on the thickness of your filet and desired done-ness

Macronutrient information per serving: 308 calories / 37g protein / 4g carbohydrates / 16g fat

One Pan Salmon and Veggie Bake (great for meal prep!)

This recipe will make a great addition to your meal prep Sunday (or whatever day of the week you choose to get your meals organized!) Whether you prep and cook the whole thing to reheat or serve cold on a bed of greens later throughout the week, or if you just want to prepare the ingredients ahead of time (cut and wash the veggies, thaw the meat etc.) then when it’s time to cook, just toss it onto a baking sheet and pop it in the oven - this one is both a time saver and a table pleaser!

Ingredients:

• 500g salmon (thawed or fresh), cut into 4 pieces

• 500g sweet potato (about 1 medium)

• 400g green beans, trimmed

• ½ small red onion, thinly sliced

• 1 tbsp. fresh dill (or ½ tsp. dried dill)

• Salt and pepper, to taste

• ½ lemon, thinly sliced

• 2 tbsp olive oil

• Juice of 1/2 lemon

• Garlic (1 clove, minced)

Directions:

1. Preheat oven to 425℉. Line a large baking sheet with parchment paper (very important).

2. Slice sweet potatoes (with skin still on) into fairly thin slices (about 1cm thick).

3. Place sweet potatoes on baking sheet and add green beans and red onions.

4. Mix the olive oil, lemon juice and garlic together and pour 1/2 of the mixture over the vegetables, tossing them to evenly coat.

5. Place the salmon on top of the veggies, evenly spaced, and drizzle the remaining 1/2 of the sauce over the fish.

6. Place the lemon slices over the top of each filet.

7. Season with dill, salt and pepper.

8. Place pan in preheated oven and bake for 20 minutes.

9. After 20 minutes, check salmon for doneness. If it flakes easily with a fork and is no longer opaque then it’s done.

10. Remove the salmon and return the vegetables to the oven and continue cooking an additional 5-10 minutes or until sweet potatoes are tender (easily pierced with a fork).

Divide into 4 servings. Eat fresh, reheat when ready to eat or serve cold on fresh greens, with additional sauce if desired!

Macronutrient Information per serve: 397 calories / 27g protein / 34g carbohydrates / 18g fat

Parmesan Crusted Filet

Not your typical fish, veggies and sweet potato recipe! Time to spice things up with this spin on a seemingly boring filet of white fish. No deep frying required here to get the perfectly crusted fish filet. Not only is fish a great source of lean protein, but they are also rich in vitamins and minerals.

Ingredients:

• 115g Fish filet (we used halibut here), defrosted

• 30g egg whites

• 2 tbsp parmesan cheese

• Salt and garlic powder, optional

Directions:

1. Carefully dip and coat the fish filet in the egg whites. This works best if you use a plate or a large. shallow Tupperware container

2. Lightly dip the fish filet in the parmesan cheese. Again, a plate or shallow Tupperware container will work best.

3. Bake at 425 for 15-20 minutes.

4. Serve with roasted sweet potatoes and veggies, voila!

Shrimp Fajita Bowl: made with one pan in under 30 minutes

This is a great low-mess recipe for a fast and easy family meal as it only requires one pan and under 30 minutes to make!

Cooking for one? Save the leftovers for lunch or dinner the following days!

A great way to get a head start with your prep for the week is to pre-slice your veggies. Sliced peppers and onions will stay fresh in baggies or Tupperware containers for 3-4 days in the fridge.

Ingredients

• 1 package (350g) of shrimp, defrosted, deveined and tails removed

• 3 peppers, assorted colours

• 1 small white or yellow onion

• 1 bag (300g) of frozen riced veggies (cauliflower, sweet potato, broccoli), defrosted

• 2 tbsp olive oil

• Fajita seasoning (store bought or make your own with 1/2 tsp chili powder, 1/4 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp cumin, 1/4 tsp salt and 1/4 tsp pepper)

• 300g avocado (3 medium sized avocados)

• 1/4 cup green yogurt

• 1 1/2 tbsp lemon juice

Directions

1. Preheat oven to 400 degrees

2. Line a baking sheet with parchment paper (optional, saves the mess)

3. Slice the peppers and onion and toss with 1 tbsp olive oil and 1 tsp of fajita seasoning

4. Place the veggies on one end of the baking sheet

5. Toss the riced veggies in 1 tsp of olive oil and place at the other end of the baking sheet

6. Bake for 15 minutes, tossing the veggies halfway

7. Place the defrosted shrimp in the middle of the baking sheet and drizzle with remaining olive oil and fajita seasoning

8. Bake for an additional 10-15 minutes or until shrimp are cooked through

9. Add 1/3 of the veggies and shrimp to a bed of romaine lettuce and top with guacamole and sour cream

For the Guacamole:

1. Scoop the avocado into a bowl and add 1 tbsp of lemon juice, 1-2 tbsp of nutritional yeast and 2 tsp of salt

2. Mash together well

3. Optional: add a scoop of salsa and mix well

For the ‘sour cream’:

1. Mix together the greek yogurt and remaining lemon juice

This recipe makes 3 servings, each with 432 calories, 30g protein, 22g carbohydrates and 25g fat