The Fat Flush Cookbook (11 page)

3 tablespoons lemon juice

2 tablespoons fresh parsley, chopped

2 tablespoons cilantro, chopped

2 garlic cloves, minced

2 teaspoons ground cumin

¼ teaspoon cayenne

4 5-ounce salmon fillets

Combine lemon juice, parsley, cilantro, garlic, cumin, and cayenne ingredients in a medium bowl. Add the fillets and rub the mixture in until fillets are well coated on both sides. Chill and marinate for at least 1 hour. Preheat broiler. Place fish in a nonstick broiling pan under broiler and cook for about 4 minutes on each side or until salmon is opaque in the center. Serve immediately.

Variations
:

•
For phase 3:
add 4 tablespoons of white wine to the marinade and sprinkle 1 tablespoon of slivered almonds on top of fish fillet before serving.

•
For phase 3:
accompany with ½ cup of brown rice.

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Fat Flushers find this recipe easy and fast. It lends itself beautifully to any white fish. Serve with Dilly Okra (
page 138
).

1 5-ounce fish fillet (halibut, cod, grouper, flounder)

4 tablespoons lemon juice

1 clove garlic, minced

1 tablespoon fresh parsley, chopped

1 teaspoon gingerroot, grated

Lemon wedges for garnish

Preheat oven to 350°F. Place all ingredients in a bowl, mix well, making sure fillets are evenly coated with spices. Let stand for 15 minutes. Place fish in a shallow, nonstick pan and bake for about 12 minutes or until the fish is flaky. Baste occasionally with the marinade. Garnish with a lemon wedge. Serve immediately.

Variations
:

•
For phase 2:
substitute oregano or rosemary for the gingerroot.

•
For phase 3:
substitute thyme for the gingerroot and add a pinch of salt to taste.

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1

Ginger goes well with any fish, but it has a special affinity for salmon.

4 tablespoons 1-2-3 Vegetable Broth (
page 221
)

1 bay leaf, finely chopped

5 garlic cloves, minced

4 5-ounce salmon fillets

1 tablespoon apple cider vinegar

⅛ teaspoon ground ginger

10 black olives, chopped

1 tomato, chopped

½ red onion, sliced

Place 2 tablespoons of the broth plus the bay leaf and garlic in a small bowl. In a glass baking dish, coat fish with herb mixture and arrange coated fish in a single layer in the dish. Cover and refrigerate for at least 2 hours or overnight. Whisk remaining broth, vinegar, and ginger in a medium bowl. Add olives, tomato and red onion. Set aside. Preheat broiler. Grill or broil salmon for about 9 minutes or until salmon is opaque in the center. Transfer to serving plates and top with olives, tomato, and onion.

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4

These cakes are certainly savory just the way they are. However, when you move on to phase 3, try them with Gingered Asparagus (
page 151
) and a tablespoon or two of Minty Dill Pesto (
page 213
) for a special flavor and natural digestive aid treat.

8 ounces cooked salmon fillet, skinned

¼ cup scallions, finely chopped

2 teaspoons fresh dill

2 garlic cloves, minced

Splash of fresh lemon juice

1 egg, beaten

Preheat oven to 350°F. Place salmon in a large bowl and separate with a fork. Mix in scallions, dill, garlic, lemon juice, and egg. Shape mixture into two patties, about 3/4 inch thick. Place patties in nonstick baking dish or nonstick baking sheet in oven. Bake in oven for about 15 minutes or until golden brown and cooked through.

Variation
:

For phase 3:
add ¼ cup of Ezekiel 4:9 bread crumbs to the ingredients.

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2

Seafood Kebabs are Fat Flush favorites for parties and cookouts. This recipe calls for 8 skewers.

1 pound white fish (cod, sole, or flounder), cut into 1-inch cubes

2 lemons, juiced

1 tablespoon no-salt-added vegetable broth or 1-2-3 Vegetable

Broth (
page 221
)

3 tablespoons fresh parsley, chopped

1 teaspoon fresh ginger, grated, or dash of dried ginger

2 garlic cloves, minced

6 baby zucchinis each cut into four chunks

16 button mushrooms

8 cherry tomatoes

In a large bowl, marinate the fish with lemon juice, broth, parsley, ginger, and garlic, cover, and refrigerate for 1 hour, turning fish over every 20 minutes. Preheat broiler for 5 minutes on high. Remove fish from marinade. Using skewers, thread the fish, zucchinis, mushrooms, and tomatoes alternately. Grill/broil for about 10 minutes, turning occasionally, until fish is cooked through.

Variation
:

For phase 3:
you may add a splash of dry vermouth to the marinade.

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4

The fragrant spices of this dish marry well with Mashed Celery Root (
page 144
) and will transport you to far away, exotic places.

¼ cup 1-2-3 Vegetable Broth (
page 221
)

1 pound scallops, rinsed and dried

1 tablespoon shallots, finely minced

1 teaspoon ground coriander

1 teaspoon dried fennel

¼ teaspoon ground cumin

⅛ teaspoon turmeric

Lemon slices

In a large, nonstick skillet, heat the broth over high heat. Add the scallops to the skillet, stirring lightly with a wooden spoon and cook for about 1 minute. Add shallots, coriander, fennel, cumin, and turmeric to the scallops, and cook for about 3 minutes turning scallops until they are golden or lightly browned. Add a squeeze of lemon juice before removing from heat. Serve piping hot.

Variation
:

For phase 3:
add 2 tablespoons of sherry to the skillet.

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4

If spaghetti squash is not in season, you can use zucchini or summer squash instead. All these squash are mild tasting and will absorb the flavors of the marinated shrimp quite nicely. Serve with Spiced Vanilla Peaches (
page 256
) to complement the delicious bouquet of flavors presented in this dish.

4 tomatoes, chopped

5 scallions, chopped

3 garlic cloves, minced

1 tablespoon fresh parsley, chopped

1 tablespoon fresh cilantro, chopped

¼ cup apple cider vinegar

2 teaspoons fresh gingerroot, grated

1 teaspoon cayenne

½ teaspoon dried chives

½ teaspoon onion powder

6 black olives, chopped

Juice of 2 limes

Juice of 1 lemon

1 cup 1-2-3 Vegetable Broth (
page 221
)

8 ounces large shrimps, peeled and deveined

1 medium spaghetti squash, as prepared in Fat Flush Spaghetti with Meat Sauce (
page 114
)

In a large covered bowl, combine tomatoes, scallions, garlic, parsley, cilantro, vinegar, gingerroot, cayenne, chives, onion powder, olives, lime and lemon juice, and vegetable broth and let marinate for 30 minutes in the refrigerator. Place marinade in large saucepan or medium, nonstick skillet and bring to a boil. Reduce heat to simmer, add shrimp, and cook for about 1½ minutes. Turn shrimp for another 1½ minutes until pink and firm. Remove from heat and serve over spaghetti squash.

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The shrimp and portobello mushrooms are a meaty combination that provides satiety and satisfaction.

2 celery stalks, chopped

2 scallions, chopped

4 button mushrooms, chopped

2 garlic cloves, chopped

4 tablespoons 1-2-3 Vegetable Broth, divided (
page 221
)

8 ounces of shrimp, peeled, deveined, and cooked

6 black olives, chopped

1 Roma tomato, chopped

4 tablespoons no-salt-added tomato sauce

Pinch of cayenne

Juice of ½ lemon

1 tablespoon fresh cilantro, chopped

6 portobello mushroom caps (approximately 4 inches in diameter), with underside brown gills removed

Preheat oven to 400°F. In a nonstick skillet over medium heat, sauté celery, scallions, button mushrooms, and garlic in 2 tablespoons broth for 8 to 10 minutes or until soft, adding more broth as needed. Place sautéed veggies in food processor with cooked shrimp and all remaining ingredients except portobello caps. Pulse processor about 10 times until mixture is finely chopped. Place spoonfuls of mixture on the underside of the portobello mushrooms. Bake on nonstick baking sheet for 30 minutes. Serve immediately.

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2 (3
CAPS APIECE
)

Light and airy, this loaf is quite easy to put together, and you can use any fish you wish.

3 eggs, whites and yolks separated

2½ cups sole, cooked and flaked

½ cup Fat Flush Bread Crumbs (
page 203
)

1 teaspoon cayenne

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon dried dill

Preheat oven to 350°F. Beat the egg yolks until foamy, and the whites until soft peaks form. Combine all the remaining ingredients and add to the egg yolks. Carefully blend in the egg whites. Pour into a nonstick loaf pan and bake for about 40–50 minutes or until done.

Variation
:

Experiment with different spices such as ½ teaspoon of dried basil and oregano instead of garlic and onion powders to make this a Sole Loaf Italiano.

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Unlike many of the other recipes in which you may use dried herbs for fresh, the basil really needs to be fresh in this fish dish. The pungent taste of fresh basil truly sets off the whole recipe and makes the dish a refreshing entrée for a summery kind of day.

4 5-ounce halibut fillets

Juice of ½ lemon

1 pound cucumber, skinned and grated

1 cup plain, whole milk yogurt

1½ teaspoons fresh lemon juice

3 teaspoons fresh basil, chopped

Preheat oven to 300°F. Place fillets in a nonstick baking dish or on a nonstick baking sheet. Squeeze the lemon over the top of the fish. Bake, uncovered for about 10 to 15 minutes (depending upon thickness of the fish) or until fish is cooked and flakes easily with a fork. While fish is in the oven, place the cucumber, yogurt, lemon juice, and basil in a large, nonstick skillet to make sauce. Cook over low heat until sauce is hot, making sure that sauce doesn't boil. Serve fish topped with sauce.

Variation
:

As an alternative to the fresh basil, 1 teaspoon of dried oregano or dill will give this dish some zip.

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Here is the Fat Flush version of fried fish. I served this to my nephews Isaac and Daniel, who are my most honest taste testers. They don't understand what the fuss is all about—it's just fried fish. Serve with Jícama Slaw (
page 133
).

1 egg, beaten

¼ teaspoon ginger 1 cup Fat Flush bread crumbs (
page 203
)

½ teaspoon garlic powder

¼ teaspoon cayenne

¼ teaspoon dried mustard 4 5-ounce fish fillets (sole, sea bass, cod)

Juice of 1 lemon

Fresh parsley for garnish

Preheat oven to 475°F. In a large bowl, combine the beaten egg and ginger. In another bowl, mix together the bread crumbs, garlic powder, cayenne, and dried mustard. Dip each fillet into the egg mixture, and then coat it with the seasoned bread crumb mixture. Place the fillets on a nonstick cooking sheet. Bake for about 8 minutes or until fish is golden or cooked through. Squeeze lemon juice over the fish. Garnish with parsley, and serve.

Variation
:

Use chicken breasts instead of fish.

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The coriander imparts a currylike flavor. Coriander is a marvelous spice that is from the seed of the cilantro plant. Serve with Broccoli-Cauliflower Salad (
page 132
).

Juice of 2 limes

1 garlic clove, minced

½ teaspoon dried ginger

½ teaspoon coriander

4 5-ounce chicken thighs or breasts, skinned

Lemon slices for garnish

Preheat oven to 350°F. In a small bowl, combine lime juice, garlic, ginger, and coriander. Rub mixture onto chicken. Place chicken in nonstick casserole dish or baking pan and cover. Bake about 45 minutes or until tender. Serve hot, garnished with lemon slices.

Variation
:

For phase 3:
you may add ½ teaspoon of salt to spice mixture.