Fish & Seafood

Lemon “D”ill Salmon

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(serves two)

Salmon helps you to get your vitamin D when the sun doesn’t!

Spring Salmon – 1 fillet the size of two portions
Fresh dill – 2 tbsp fine chopped
Fresh parsley – 1 tbsp fine chopped
Lemon – ½ of one whole
Ginger – 1 inch fine grated
Pepper corns fresh cracked
Brussel sprouts – 1 cup large chopped with stems
Swiss chard – 2 large leaves
Pumpkin seeds – 2 tsp
Garlic – 1 clove, minced
Olive oil – 2 tbsp
Grainy mustard – 1 tbsp
Apple cider vinegar – splash
Coconut oil – 1 tsp

  • Pre-heat oven to 350 degrees. Grease baking sheet with coconut oil. Wash salmon filet with cold water and place on baking sheet. Rub grated ginger, fresh dill and parsley on salmon. Squeeze juice of ½ lemon on top and generously grind fresh cracked pepper. Place in oven for 15 minutes. Do not over cook.
  • While the salmon is cooking, prepare steamer and clean the swiss chard and brussel sprouts well. Steam vegetables for the last 5 minutes the salmon is in the oven.
  • Add minced garlic, olive oil, mustard and apple cider vinegar together to make a salad dressing.
  • Remove salmon from oven, portion on to plates along with steamed vegetables. Drizzle vegetables with dressing and top with pumpkin seeds.


Tuna Spread

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By Irene Hayton

  • 1 can (6 oz/170 g) light tuna, packed in water
  • 2 tablespoons (30 ml) light cream cheese
  • 2 tablespoons (30 ml) plain yogurt
  • 1 teaspoon (5 ml) fresh lemon juice
  • 1 tablespoon (15 ml) minced green onion
  • pinch unprocessed sea salt
  • pinch cayenne

Drain and flake tuna; add the remaining ingredients and mix well. Serve in a sandwich on whole-grain bread or rolled up in romaine lettuce leaves, or serve as an appetizer with whole-grain or rice crackers.

Avocado with Tuna Spread

Cut an avocado in half lengthwise and remove the pit. Place each half on a small plate and sprinkle with sea salt; spoon the tuna spread over top and serve. Makes 2 servings.

Salmon Cakes

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by Irene Hayton

  • 1 can (213 g/7½ oz) wild salmon
  • 1 slice whole-grain bread, finely chopped (about ½ cup)
  • 1 egg white
  • 1 tablespoon (15 ml) minced green onion
  • 1 teaspoon (5 ml) Dijon mustard
  • 1 teaspoon (5 ml) lemon zest (see Note)
  • 1 teaspoon (5 ml) fresh lemon juice
  • pinch cayenne

Preheat oven to 375° F (190° C). Using butter or coconut oil, grease a baking sheet well.

Drain salmon well. Use a fork to mash the salmon, including the bones. Add the remaining ingredients and mix well. Form into 4 patties. Place on the baking sheet and bake for approximately 9 minutes per side. Makes 2 to 4 servings.

Note: To make lemon zest, use a citrus zester or grate the rind of a lemon and mince it finely. Do this before squeezing the lemon to obtain the juice.

Steamed Halibut and Vegetables

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By Irene Hayton

  • 4 garlic cloves, peeled and cut in half
  • 2 medium lemons
  • 2 halibut steaks, about ½ pound (250 g) each
  • sugar snap peas, trimmed
  • red, yellow and/or orange bell pepper slices
  • unprocessed sea salt
  • broccoli florets, cut into bite-size pieces

Put enough filtered water in the bottom of a large saucepan to sit just below a stainless steel steaming rack. Add the garlic to the water and insert the rack so that it’s fully opened.

Grate enough peel from one of the lemons the mince it to obtain 1 tablespoon (15 ml) of lemon zest (or use a lemon zester). Slice 1½ of the lemons into very thin slices.

Place the lemon slices over the bottom of the steaming rack. Put the halibut steaks over top of the lemon slices. Arrange the sugar snap peas and pepper slices around the halibut. Squeeze some lemon juice from the remaining half lemon over everything, and then sprinkle with sea salt and the lemon zest.

Measure the fish at the thickest part—you want to cook it for approximately 10 minutes per inch of thickness. Bring the water in the saucepan to a boil over high heat and steam, tightly covered, for about 10 minutes or until fish is opaque and separates easily when tested with a fork, adding broccoli during the last 4 minutes. Be sure to turn on the overhead fan to minimize the fish smell in your kitchen. Another option is to cook it outside on your barbeque, if it has a burner on the side.

Cut the halibut steaks in half, remove the bones and arrange on 4 dinner plates along with the snap peas, peppers and broccoli. Discard the steaming water and lemon slices. Serve with fresh lemon wedges and Lemon Dill Sauce (below), if desired.

Lemon Dill Sauce

  • ¼ cup (50 ml) plain yogurt
  • 2 tablespoons (30 ml) mayonnaise
  • ½ teaspoon (2 ml) fresh lemon juice
  • dill and sea salt, to taste

Combine all ingredients in a small bowl and mix well.

Broiled Salmon Steaks

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By Irene Hayton

This recipe is from Eating Alive II.

  • 2 tablespoons (30 ml) lemon juice
  • 1 tablespoon (15 ml) Tamari soy sauce
  • 1 teaspoon (5 ml) minced or grated fresh ginger
  • 1 garlic clove, minced
  • 2 salmon steaks

Mix together the lemon juice, soy sauce, ginger, and garlic. Pour over the salmon steaks and marinate in the refrigerator for 20 minutes, turning the steaks over after 10 minutes.

Place the salmon on a lightly buttered broiler pan. Measure steaks at their thickest portion, and broil for 10 minutes per inch (2.5 cm) of thickness, or until the salmon flakes easily when tested with a fork. Turn the steaks over halfway through the cooking time, basting with the marinade. These can also be cooked on the barbeque. Good hot or cold. Makes 2 servings.

Poached Halibut

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By Irene Hayton

Poaching is a quick, low-fat method for cooking fish and can be used for fillets, steaks, or whole fish. You can add whatever vegetables or herbs that you like to the poaching liquid. Be sure to keep the liquid at a gentle simmer—any higher than that and the fish will fall apart. Be careful not to overcook the fish or it will be tough and dry; a general rule of thumb is to cook fish for approximately 10 minutes per inch of thickness, or until the fish flakes easily when tested with a fork.

  • water
  • ½ a lemon, thinly sliced
  • ½ a stalk celery, sliced
  • 1 slice red onion, cut in half and separated into rings
  • 1 clove garlic cut in half
  • 4 sprigs fresh parsley
  • ½ pound (250 g) halibut fillets

Fill a deep skillet or wok with enough water to cover the halibut. Add all of the remaining ingredients except the halibut and bring to a boil over high heat. Reduce the heat to medium, cover and simmer for 10 minutes. Reduce the heat to a very gentle simmer and, using a slotted spatula, add the halibut to the poaching liquid. Cover and cook for about five minutes, until the fish flakes easily when tested with a fork. Carefully remove the fillets with a slotted spatula, drain and pat dry. Discard the poaching liquid. Halibut tastes great with just a bit of unprocessed sea salt and fresh lemon juice, or you can serve it with Yogurt Dill Sauce, below. Makes 2 servings.

Yogurt Dill Sauce

  • ½ cup (125 ml) low-fat plain yogurt
  • 1 teaspoon (5 ml) fresh lemon juice
  • 1 teaspoon (5 ml) Dijon mustard
  • pinch unprocessed sea salt
  • 1 or 2 pinches dried dill or 1-2 teaspoons (5-10 ml) minced fresh dill (to taste)

In a small bowl, combine all ingredients and mix well. Cover and refrigerate. If possible, make this sauce at least an hour before serving to allow the flavours to blend.

Asian Salmon and Rice Salad

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By Irene Hayton


  • 2 tablespoons (30 ml) Udo’s Choice Ultimate Oil Blend®
  • 2 tablespoons (30 ml) extra-virgin olive oil
  • ½ teaspoon (2 ml) sesame oil
  • 1 tablespoon (15 ml) tamari soy sauce
  • 1½ tablespoons (22 ml) rice vinegar
  • ½ teaspoon (2 ml) grated fresh ginger
  • small clove garlic, pressed or finely minced
  • 6 ounces (170 g) cooked wild salmon, about 1 cup/250 ml (see Notes)
  • 1 cup (250 ml) cooked brown basmati rice
  • 12 snow peas, trimmed and cut into 3 pieces each
  • 1 tablespoon (15 ml) minced fresh cilantro
  • 2 teaspoons (10) minced green onion

Combine all the dressing ingredients, mix well and put in the refrigerator until needed.

Break the salmon into small chunks and combine with remaining ingredients in a bowl. Mix gently. Divide the mixture into 2 salad bowls and pour 1 to 2 tablespoons (15 to 30 ml) of the dressing over each (to taste); mix well and season with sea salt if desired. Makes 2 servings.


  • You can substitute a 7½ ounce (213 g) can of wild salmon (drained) for the cooked salmon.
  • Sprinkle the salad with toasted sesame seeds, to taste.
  • Place a small amount of salad onto a leaf of romaine lettuce, roll up, and enjoy.


Baked Sesame Fish

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By Irene Hayton and Carol Song

  • 4 fish fillets (basa, perch, halibut, red snapper, cod, pollock, etc.)
  • sea salt
  • 2 tablespoons (30 ml) coconut oil
  • 2 tablespoons (30 ml) fresh lemon juice
  • 1 clove garlic, minced or crushed
  • 2 tablespoons (30 ml) sesame seeds
  • chopped fresh dill
  • lemon wedges

Sprinkle both sides of each fish fillet with sea salt and leave to sit on a plate. In a small saucepan, heat the coconut oil over low heat to melt it; remove from the heat, add the lemon juice and garlic and mix well. Drain any liquid from the fish fillets and arrange them in a single layer in a lightly buttered baking dish. Pour oil, lemon, and garlic mixture over top and sprinkle evenly with sesame seeds. Bake at 375° F (190° C) for approximately 15 minutes or until fish flakes easily when tested with a fork. Sprinkle fillets with dill and serve with lemon wedges. Makes 4 servings.

Asparagus, Mushroom, and Prawn Stir-Fry

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By Irene Hayton and Carol Song

  • 1 bunch asparagus (approximately 12 to 15 spears)
  • 1 package (approximately 100g/3½ ounces) enoki mushrooms
  • 1 teaspoon (5 ml) coconut oil
  • 3 teaspoons (15 ml) salted butter, divided
  • 3 cloves garlic, crushed or minced, divided
  • 1½ small or 1 large Portobello mushroom, chopped
  • 2 tablespoons (30 ml) filtered water
  • 1 teaspoon (5 ml) Bragg’s All Purpose Seasoning (liquid soy)
  • 20 medium raw tiger prawns (or 24 small or 16 large)
  • ¼ teaspoon (1 ml) sesame seeds
  • 1 to 3 teaspoons (5 to 15 ml) sesame oil or Udo’s Choice Ultimate Oil Blend® (optional)

Prepare asparagus by peeling the tougher outer layer from the bottom ⅓ of each spear. Cut each one diagonally, about ¼ inch (.5 cm) thick, leaving the tips whole. Set aside.

Prepare enoki mushrooms by cutting off the bottom ½ inch (1 cm) of the stems and discard. Rinse the mushrooms in a bowl of water and then drain; set aside.

Heat a large skillet over medium-high heat. Add the coconut oil, 1 teaspoon (5 ml) of the butter, and 2 cloves of the crushed garlic and cook, stirring occasionally for 1 to 2 minutes, or until garlic is browned. Add the Portobello mushroom pieces, asparagus slices, and the water. Cover and cook for 2 to 3 minutes. Add the enoki mushrooms, Bragg’s, and sea salt. Remove the skillet from the heat and stir the contents of the skillet for 2 minutes; transfer to a warm serving plate and cover to keep warm.

Rinse the skillet (don’t wash it) and return it to the heat. Add the remaining 2 teaspoons of butter and the remaining clove of crushed garlic and cook, stirring occasionally for 1 to 2 minutes, or until garlic is browned. Add the prawns, cover the skillet and then turn each prawn over as soon as it changes color (turns pink). Cover and cook until the other side turns pink—this will take approximately 1 to 1½ minutes per side for medium prawns, slightly less for small prawns, and slightly longer for large prawns.

Spoon the prawns over the asparagus and mushrooms, sprinkle with sesame seeds, and drizzle with sesame oil, if using. Serve over brown basmati or butter lettuce. Makes 4 servings.