Roasted salmon with tomato basil relish

Ingredients (4 servings, 277 calories): 

  • 1 ½ pounds uncooked salmon, cut into 4 filets.
  • 1 tablespoon olive oil, extra-virgin.
  • 1 teaspoon salt.
  • ½ teaspoon pepper.

Tomato Basil Relish:

  • 3 roma tomatoes, diced.
  • ¼ cup fresh chopped basil.
  • 1 clove garlic, minced.
  • 1 tablespoon chopped shallot.
  • Juice of ½ lemon.
  • Salt and pepper to taste.


  • For the salmon: Preheat the oven to 400 degrees. Rub the salmon with the olive oil and sprinkle with salt and pepper. Place the salmon on a baking sheet, skin side down, and roast for 6-8 minutes depending on your desired level of doneness.
  • For the relish: While the salmon is roasting, combine all the relish ingredients in a bowl. Give it a taste and add salt and pepper if needed. Top each filet with relish before serving.

Cajun-style shrimp


  • 1 garlic clove
  • 1 teaspoon salt
  • ½ teaspoon cayenne
  • 1 teaspoon paprika
  • 1 tablespoon lemon juice
  • tablespoon olive oil extra-virgin
  • lots of black pepper
  • 1 ½ pounds peeled shrimp


  1. Turn on the broiler, and put the rack close to heat.
  2. Mash 1 garlic clove with 1 teaspoon salt until it forms a paste.
  3. Add to it 1/2 teaspoon cayenne, 1 teaspoon paprika, 1 tablespoon lemon juice, 2 tablespoons olive oil and lots of black pepper.
  4. Rub paste all over1 1/2 pounds peeled shrimp.
  5. Broil, 2 to 3 minutes per side.

Grilled jamaican chicken


  • 4-6 boneless skinless chicken breasts or 6-8 boneless skinless chicken thighs.
  • 5 tablespoons olive oil extra-virgin.
  • Juice of 4 limes (about 5-6 tablespoons).
  • 2 green onions, roughly chopped.
  • 4 habanero chiles (sems and seeds removed) roughly chopped.
  • 4 teaspoons minced garlic.
  • 1 tablespoon fresh thyme, finely chopped.
  • ½ teaspoon ground ginger.
  • 1 tablespoon brown sugar.
  • ½ teaspoon ground allspice.
  • 1 teaspoon salt.
  • ¼ tablespoon black pepper.


  1. Combine oil, lime juice, and next 9 ingredients in a food processor or blender and pulse until well blended.
  2. Reserve ¼ cup of the mixture in a small bowl. Cover and refrigerate. Transfer remaining mixture into a large resealable bag. Add chicken, seal bag, and chill for 3-8 hours.
  3. Grease and preheat grill. Remove chicken from bag, discard the bag and remaining marinade. Grill chicken 5-6 minutes on each side.
  4. Brush reserved sauce over the chicken and grill 2-3 minutes longer on each side until cooked through (large chicken breasts may need some additional grilling time).
  5. Garnish with chopped cilantro if desired and serve immediately.

Grilled pesto salmon in foil

Ingredients (6 servings, 254 calories):

  • 1 tsp olive oil extra-virgin.
  • ¼ cup minced shallots.
  • 1 red bell pepper, cut into thin strips.
  • ¼ tsp salt.
  • ½ tsp ground pepper.
  • ½ salmon (about 1½ lbs.), with or without skin (remove before eating).
  • 3 tbsp basil pesto (homemade).


  1. Preheat the grill to medium heat.
  2. Heat the olive oil in a large skillet set over medium heat. Add the shallots and cook, stirring occasionally, for 2 minutes.
  3. Add the red bell pepper, salt and pepper, and cook until the bell pepper is just tender, about 3 minutes.
  4. Lay the salmon on a double sheet of foil that is lightly coated with cooking spray.
  5. Spread the pesto over the salmon and arrange the shallot and red bell peppers over the pesto.
  6. Seal the foil by folding it as though you wrapping a present. Slide the foil packet onto the grill and close the lid. Cook until the salmon is just cooked through, 10 to 15 minutes, depending on the thickness of the salmon. Take care not to overcook the salmon.
  7. Unwrap the salmon from the foil,4cut into pieces and serve hot or at room temperature.

Spicy lime chicken with herbed quinoa

Ingredients (2 serves):

Chicken and marinade

  • 1 pound chicken tenders (or skinless, boneless chicken breast cut into strips).
  • Juice of two limes.
  • 3 cloves garlic, minced. 
  • 1 teaspoon cumin seeds.
  • 1 teaspoon fennel seeds.
  • 1 teaspoon sesame seeds.
  • 1 teaspoon coriander seeds.
  • 1 tablespoon extra virgin olive oil.
  • Salt and cracked black pepper.

Herbed quinoa

  • 1 cup quinoa, cooked. 
  • 1/2 cup cilantro leaves, chopped. 
  • 1/2 cup flat-leaf parsley leaves, chopped. 
  • 2 scallions, thinly sliced.


  1. Grind all the spices (cumin, fennel, sesame, coriander seeds) in a grinder or mortar. Place the lime juice, minced garlic, spice mix, olive oil, salt and pepper in a bowl and mix to combine. 
  2. Place the chicken, in a large salad bowl. Rub the marinade over the chicken and let sit for 15-20 minutes. Drain from the marinade and stir fry the chicken tenders in a hot skillet until golden and cooked through. Add the marinade at the end of cooking and cook for 2-5 minutes more; make sure you don’t burn the spices of the marinade, you just want them slightly caramelized.
  3. While the chicken is cooking, place the cooked quinoa, cilantro, parsley and scallion in a bowl and toss to combine. 
  4. Serve the chicken with the herbed quinoa, sprinkle with extra spices and drizzle with extra oil to serve.

Balsamic chicken and veggies


  • 2/3 cup balsamic vinegar.
  • 1.25 pounds chicken tenders, or breasts.
  • 2 heads broccoli.
  • 1 cup baby carrots.
  • 1/2 pint cherry tomatoes.
  • 1 teaspoon Italian seasoning.
  • 3 tablespoons olive oil.
  • 1/2 teaspoon garlic powder.
  • Optional: fresh parsley, salt and pepper.


  1. Preheat the oven to 400 degrees F. Line a large tray with parchment paper, and set aside.
  2. Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4th-1/2th inch thick pieces.
  3. Place 1/3 cup of the balsamic in a large bag and add the chicken tenders. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.
  4. Chop the broccoli into small pieces. Slice the baby carrots in half.
  5. Place broccoli + carrots on the prepared tray with the cherry tomatoes (like your tomatoes LESS roasted? Toss in after 5-10 minutes of the broccoli and carrots being cooked. Otherwise they are ultra tender!), Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.
  6. Roast the veggies for 10-15 minutes.
  7. Remove from the oven and flip around. Section the veggies to each side of the tray and place the chicken tenders in the center. Brush 1/3 cup of the balsamic over the chicken.
  8. Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don’t overcook it.
  9. Serve the chicken and veggies with the remaining Balsamic. Top with freshly chopped parsley if desired.

Garlic shrimp and quinoa

Ingredients (4 servings, 260 calories):

For the quinoa:

  • ½ tablespoon extra virgin olive oil.
  • ½ onion, finely chopped.
  • 1 clove garlic, minced.
  • ½ teaspoon chili powder.
  • 190 grams (1 cup) uncooked quinoa.
  • Salt and pepper.
  • 500 ml (2 cups) vegetable broth.
  • 2 tablespoons fresh parsley, finely chopped.

For the shrimp:

  • ½ tablespoon extra virgin olive oil.
  • 225 grams (1/2 lb) raw shrimp.
  • 1 clove garlic, finely chopped.
  • ¼ teaspoon chili powder.
  • Salt and pepper.

You will also need:

  • Fresh parsley. finely chopped.
  • The juice of half lemon.


  1. In a fine-meshed strainer, rinse the quinoa under cold running water.
  2. Heat the olive oil in a large pot over medium heat. Add the onion, garlic and cook, stirring occasionally, for 3 minutes or until the onion softens slightly.
  3. Add the quinoa and ½ teaspoon of chili powder. Sprinkle with salt and pepper.
  4. Sautee for 1 minute then add the broth.
  5. Bring to a boil uncovered. When it starts to boil, reduce the heat to the lowest setting, cover and simmer for 20 minutes or until the water is absorbed and the quinoa is cooked and tender. Remove from heat, add the parsley and mix well.
  6. While quinoa is cooking, cook the shrimp.
  7. Heat ½ tablespoon of olive oil in a large skillet over medium high heat. When the pan is hot, add the shrimp and sprinkle with ¼ teaspoon of chili powder. Season with salt and pepper and sautee until no longer translucent.
  8. Add the garlic and cook until fragrant.
  9. Mix the quinoa and shrimp together, drizzle with lemon juice and sprinkle with fresh chopped parsley. Serve the spicy garlic shrimp and quinoa immediately, while still hot.
  10. Enjoy!

Grilled salmon and zucchini with red pepper sauce


  • ⅓ cup sliced almonds, toasted
  • ¼ cup chopped jarred roasted red peppers
  • ¼ cup halved grape tomatoes, or cherry tomatoes
  • 1 small clove garlic
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon sherry vinegar, or red-wine vinegar
  • 1 teaspoon paprika, preferably smoked
  • ¾ teaspoon salt, divided
  • ½ teaspoon freshly ground pepper, divided
  • 1¼ pounds wild-caught salmon fillet, skinned and cut crosswise into 4 portions
  • 2 medium zucchini, or summer squash (or 1 of each), halved lengthwise
  • Canola or olive oil cooking spray
  • 1 tablespoon chopped fresh parsley, for garnish


  1. Preheat grill to medium. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika,¼ teaspoon salt, and ¼ teaspoon pepper in a food processor or blender until smooth; set aside. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining ½ teaspoon salt and ¼ teaspoon pepper.
  2. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side. Transfer the squash to a clean cutting board. When cool enough to handle, slice into ½-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

Chicken cutlets with fennel and capers

2 servings, 181 calories


  • 1 8 – ounce skinless, boneless chicken breast half
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon olive oil extra-virgin
  • Nonstick cooking spray
  • 1 cup chopped fennel
  • 1 tablespoon chopped shallot
  • 1 clove garlic, minced
  • 1 cup canned no-salt-added diced tomatoes, undrained
  • 1 tablespoon snipped fresh flat-leaf parsley
  • 1 1/2 teaspoons capers, drained
  • 1/2 teaspoon dried Italian seasoning, crushed


  1. Split chicken breast in half horizontally to form two thin cutlets. Sprinkle both sides of each chicken piece with the salt and pepper. Lightly coat a large nonstick skillet with nonstick spray; add oil and heat skillet over medium heat. Add chicken; cook about 6 minutes or until no longer pink, turning once. Transfer chicken to a plate; cover with foil and keep warm.
  2. Add fennel, shallot, and garlic to skillet; cook and stir for 3 minutes. Add undrained tomatoes; cook about 2 minutes more or until fennel is tender. Stir in parsley, capers, and Italian seasoning; cook for 1 more minute. Serve immediately over chicken. Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).