Breakfast

Pescatarian Day 2 Recipes

Chocolate & Chia Seed Pudding

DIET

  • Pescatarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 360 ml of unsweetened Almond milk
  • 63 g of chia seeds or organic chia seeds
  • 24g of cacao or unsweetened cocoa powder
  • 30-75 ml of maple syrup if not blending (can sub 5-9 dates, pitted if blending)
  • ½ tsp. of ground cinnamon (optional)
  • ¼ tsp. of sea salt or normal salt
  • ½ tsp. of vanilla extract (optional)

method

wiskAdd all ingredients except for sweetener to a mixing bowl, and whisk vigorously to combine.

maple syrupIf the ingredients are not blending (which is preferred!), sweeten to taste with maple syrup at this time.

mixer-blenderIf the ingredients are blending, you can sweeten later with maple syrup or dates.

Let rest, covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).

mixer-blenderIf the ingredients are blending, add to a blender and blend until completely smooth and creamy, scrape down sides as necessary. Sweeten to taste.

airtight containerFor leftovers, keep covered in the fridge for and no more than 2-3 days, though best when fresh.

dessertServe chilled with desired toppings, such as fruit, granola or coconut whipped cream.

lunch

Pescatarian Day 2 Recipes

Swordfish Steaks with Warm Zucchini & Olive Salad

DIET

  • Pescatarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 x 200 g of swordfish steaks
  • 1 tbsp. of olive oil
  • Freshly ground black pepper
  • Lemon wedges

Salad

  • 2 tsp. of olive oil
  • 2 tbsp. of lemon juice
  • ½ red (Spanish) onion, finely sliced
  • 12 kalamata olives
  • 1 tbsp. of baby capers
  • 3 small zucchini, thickly sliced
  • ½ cup of roughly chopped flat-leaf (Italian) parsley

method

To make the salad, combine oil, lemon juice, onion, olives and capers in a bowl.

covered kitchen potSteam zucchini until tender but not mushy. Transfer immediately to onion mixture and toss to coat.

frying panHeat a nonstick frying pan over medium heat. Brush swordfish steaks with oil. Pan-fry the fish for 2 minutes each side.

Toss parsley in zucchini salad and spoon onto serving plates. Top with swordfish and season with pepper. Serve with a wedge of lemon.

Dinner

Pescatarian Day 2 Recipes

Shrimp Pasta

DIET

  • Pescatarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 80 ml of olive oil
  • 3 garlic cloves, minced
  • 18 basil leaves (about 1 small herb package or ½ c (20 g) packed), finely chopped
  • 8 ripe organic Roma tomatoes, diced
  • 450 g of short pasta (brown rice spirals or penne work well)

Shrimp

  • 450 g of frozen raw peeled wild shrimp, thawed, tails removed
  • 1 tbsp. of olive oil
  • Sea salt and pepper
  • ½ tsp. of granulated garlic
  • ½ tsp. of dried basil
  • Optional: 3 tbsp. of non-dairy cheese, shredded mozzarella

method

Pour olive oil into a large serving bowl. Add garlic and let it sit for 10 minutes.

Add chopped basil and tomatoes to the bowl and stir gently to combine. Set aside.

covered kitchen potCook pasta according to the directions on package and drain.

frying panMeanwhile, cook the shrimp. Heat oil in a large skillet over medium-high heat and then, add shrimp.

saltSeason the shrimp with salt, pepper, garlic, and basil. Stir and let shrimp cook until done and no longer pink.

pastaAdd pasta and shrimp to tomato mixture and stir gently to combine.

graterIf desired, sprinkle with nondairy cheese and enjoy!

dessert

Pescatarian Day 2 Recipes

Berries with Pistachio Yoghurt Compote

DIET

  • Pescatarian

COURSE

  • Dessert

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1½ cups of frozen mixed berries, thawed
  • 2 cups of low fat natural yoghurt
  • 1 tbsp. of orange juice
  • 1 tsp. of finely grated orange rind
  • ⅓ cup of chopped pistachios
  • 1 tbsp. of maple syrup

method

glass jarPlace the berries and their juices in the base of small glass jars.

Combine yoghurt with orange juice.

glass jar half fullPlace it on top of berries.

glass jar 2/3 fullTop yoghurt with pistachios then sprinkle with maple syrup to serve.

Breakfast

Pescatarian Day 1 Recipes

Homemade Oatmeal Granola

DIET

  • Pescatarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 cups of old-fashioned rolled oats
  • 1 ½ cup of raw nuts and/or seeds of your choice
  • 1 tsp. of fine-grain sea salt
  • ½ tsp. of cinnamon
  • ½ cup of melted coconut oil or extra virgin olive oil
  • ½ cup of maple syrup or honey
  • 1 tsp. of vanilla extract
  • ⅔ cup of dried fruit, chopped
  • ½ cup of chocolate chips or coconut flakes (Optional)

method

mixer-blenderPre-heat the oven to 175 Celsius. Line a large, rimmed baking sheet with parchment paper. In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.

stirring on a bowlPour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer. Bake until golden, about 21 to 23 minutes, stir halfway. The granola will further crisp up as it cools.

airtight containerLet the granola cool completely, undisturbed, before breaking it into pieces and stir in the dried fruit (and totally optional chocolate flakes). Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months.

kitchen ovenIf you want toasted coconut in your granola, stir the coconut flakes into the granola halfway through baking.

Serving suggestions:
This granola is fantastic on its own, with milk or yogurt and fresh fruit.

lunch

Pescatarian Day 1 Recipes

Char-grilled Salmon with Parsley

DIET

  • Pescatarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 400 g of butternut squash, peeled and thickly sliced
  • 1 tbsp. of olive oil
  • 4 x 200 g of salmon filets
  • 16 spears asparagus
  • 4 tbsp. of Parsley Relish*
  • Lime wedges

Parsley Relish

  • 1 bunch flat-leaf (Italian) parsley
  • 6 anchovy filets
  • 2 tbsp. of baby capers
  • Grated zest of 2 lemons
  • ½ cup of lemon juice
  • ¼ cup of olive oil
  • Freshly ground black pepper

method

kitchen ovenPreheat oven to 175 Celsius.

Place the butternut squash in a bowl with half the oil and toss to coat. Transfer to a baking dish and lightly season. Bake for 20 minutes, or until soft and golden.

grillMeanwhile, heat a nonstick grill plate or barbecue grill to high temperature. Lightly brush salmon fillets with remaining oil. Place salmon on grill, flesh-side down and cook for 4 minutes. Turn salmon and cook for another 4 minutes. Remove from heat and set aside, cover.

covered kitchen potBring a saucepan of lightly salted water to a boil. Add asparagus and blanch for 2 minutes, then drain. Arrange salmon on squash slices, then top with Parsley Relish and add asparagus spears. Serve with lime wedges.

Parsley Relish:
Place all ingredients except for oil and pepper in a food processor. Lightly process, and then with the motor still running, add enough oil to form a thick paste. Season to taste with pepper. Serve cooked lamb or beef with a dollop of relish on top.

Dinner

Pescatarian Day 1 Recipes

Baked Snapper, Basil, Capers & Tomato

Baked Snapper, Basil, Capers & Tomato

DIET

  • Pescatarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of olive oil
  • 1 garlic clove, crushed
  • ½ red chili pepper, finely chopped
  • 3 scallions, finely sliced
  • ¼ cup of roughly chopped basil
  • 1 tbsp. of dried oregano
  • 2 tbsp. of capers
  • ¼ cup of white wine (optional)
  • 4 tomatoes, seeded and roughly chopped
  • 4 200 g snapper fillets

method

kitchen ovenPreheat oven to 200 Celsius.

pan fryingHeat half the oil in a small saucepan over medium heat. Add garlic, chili pepper and scallions and cook, stir for 2 minutes, or until garlic is golden. Reduce heat to medium-low, and then add herbs, capers and wine and cook, stir occasionally, for 5 minutes. Remove from heat and stir in chopped tomato.

frying panHeat a large nonstick frying pan over high heat. Brush fish with remaining oil and sear each side for 2 minutes. Transfer to an ovenproof baking dish and spoon sauce over fish. Bake for 6-8 minutes, or until cooked, when cooked, the flesh will flake away easily when pressed with a fork.

Serve with a green salad.

Variation:
Experiment with different ingredients in a baking dish. For example, top 700 g whiting or flathead with onion slices, chopped parsley, lemon zest and fresh thyme. Pour over white wine, or lemon juice mixed with crushed garlic, and a drizzle of oil.

dessert

Pescatarian Day 1 Recipes

Sweet Potato Chocolate Chip, Almond Butter Bars

DIET

  • Pescatarian

COURSE

  • Dessert

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 cup (100 g) of ground almonds
  • ¼ tsp. of sea salt
  • ½ tsp. of baking powder
  • ½ tsp. of cinnamon
  • 1 medium-sized baked sweet potato
  • 2 tbsp. of honey
  • ¼ tsp. of vanilla stevia (optional)
  • 3 large eggs
  • 25 g of dark chocolate chips
  • 2 tbsp. of almond butter (or peanut butter)

method

kitchen ovenPre heat the oven to 180 Celsius.

mixer-blenderPeel of the sweet potato skin. Add all the ingredients except for the chocolate chips and almond butter to a food processor or blender and process until smooth.

Transfer to a bowl and stir in the chocolate chips.

baking trayGrease an 8×8 pan and pour the batter into it evenly.

If your almond butter is ‘drippable’, skip this step. However if it is not, mix it with a couple of tbsp. of hot water until it becomes more like the consistency of single cream (A pinch of salt can be added at this stage if the almond butter is unsalted).

stirring on a bowlDrop little blobs of almond butter on top of the batter and then take the tip of the spoon and swirl it around.

kitchen ovenBake for 25 – 30 minutes until firm and lightly golden. Allow to cool before removing and slicing.