Ingredients:

4 cod fillets (4-6 ounces each)

1 tablespoon olive oil

1 teaspoon paprika

1/2 teaspoon garlic powder

Salt and pepper, to taste

1 large ripe mango, peeled and diced

1/2 red bell pepper, finely chopped

1/4 red onion, finely chopped

1 jalapeno pepper, seeds removed and finely chopped

Juice of 1 lime

2 tablespoons chopped fresh cilantro

Salt, to taste

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Place the cod fillets on the prepared baking sheet. Drizzle them with olive oil and season with paprika, garlic powder, salt, and pepper. Make sure the fillets are evenly coated.

Bake the cod in the preheated oven for 12-15 minutes, or until it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

While the cod is baking, prepare the mango salsa. In a bowl, combine the diced mango, chopped red bell pepper, chopped red onion, chopped jalapeno pepper, lime juice, and fresh cilantro. Mix well to combine. Season with salt to taste.

Once the cod is cooked, remove it from the oven and let it rest for a few minutes.

Serve the baked cod fillets with a generous scoop of mango salsa on top.

Calorie breakdown per serving (approximate):

Calories: 220

Protein: 28g

Carbohydrates: 12g

Fat: 6g

Fiber: 2g

Sugar: 9g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the delightful combination of flavors in this Baked Cod with Mango Salsa dish. The succulent cod fillets are seasoned with aromatic spices and complemented by the sweet and tangy mango salsa. This dish is not only delicious but also a good source of lean protein and essential nutrients. Serve it with a side of steamed vegetables or rice for a well-rounded meal.

Ingredients:

1 tablespoon coconut oil

1 onion, diced

3 cloves garlic, minced

1 tablespoon fresh ginger, grated

2 teaspoons ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper (adjust to taste)

1 can (14 ounces) coconut milk

1 can (14 ounces) diced tomatoes

1 head cauliflower, cut into florets

1 can (14 ounces) chickpeas, drained and rinsed

1 cup vegetable broth

1 cup spinach or kale leaves, chopped

Juice of 1 lemon

Salt and pepper, to taste

Fresh cilantro, for garnish

Cooked rice or naan bread, for serving

Instructions:

Heat coconut oil in a large pot or skillet over medium heat. Add diced onion and cook until translucent, about 5 minutes.

Add minced garlic, grated ginger, ground turmeric, ground cumin, ground coriander, ground cinnamon, and cayenne pepper to the pot. Stir well to coat the onions and spices. Cook for 1-2 minutes until fragrant.

Pour in the coconut milk and diced tomatoes, including their juices. Stir to combine.

Add cauliflower florets and drained chickpeas to the pot. Pour in the vegetable broth, ensuring the vegetables are covered. Bring the mixture to a simmer and cover the pot. Cook for about 15-20 minutes until the cauliflower is tender.

Stir in the chopped spinach or kale leaves and lemon juice. Season with salt and pepper to taste. Cook for an additional 2-3 minutes until the greens wilt.

Remove from heat and garnish with fresh cilantro.

Serve the Turmeric Coconut Curry hot over cooked rice or with naan bread.

Calorie breakdown per serving (approximate):

Calories: 320

Protein: 9g

Carbohydrates: 39g

Fat: 17g

Fiber: 12g

Sugar: 8g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the aromatic and nourishing Turmeric Coconut Curry with Chickpeas and Cauliflower. This flavorful dish is loaded with plant-based protein, fiber, and anti-inflammatory spices. It’s a comforting and satisfying option for a vegetarian or vegan meal.

Ingredients:

2 large eggplants

1 tablespoon olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 red bell pepper, finely chopped

1 zucchini, finely chopped

1 cup cherry tomatoes, halved

1/2 cup crumbled feta cheese

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh parsley

1 teaspoon dried oregano

Salt and pepper, to taste

Instructions:

Preheat your oven to 375°F (190°C).

Slice the eggplants in half lengthwise and use a spoon to scoop out the flesh, creating a hollow “boat” shape. Set the scooped-out flesh aside.

Place the eggplant boats on a baking sheet, drizzle with olive oil, and season with salt and pepper. Bake in the preheated oven for 15-20 minutes, or until the eggplants are slightly softened.

While the eggplants are baking, heat olive oil in a skillet over medium heat. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until the onions become translucent.

Add the chopped red bell pepper, zucchini, and the scooped-out eggplant flesh to the skillet. Cook for about 5 minutes, until the vegetables are tender.

Stir in the cherry tomatoes, crumbled feta cheese, chopped fresh basil, chopped fresh parsley, and dried oregano. Cook for another 2-3 minutes to allow the flavors to meld together. Season with salt and pepper to taste.

Remove the eggplant boats from the oven and spoon the vegetable mixture into each boat, dividing it evenly.

Return the stuffed eggplant boats to the oven and bake for an additional 15-20 minutes, or until the eggplants are tender and the filling is heated through.

Calorie breakdown per serving (approximate):

Calories: 190

Protein: 7g

Carbohydrates: 24g

Fat: 8g

Fiber: 11g

Sugar: 12g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the delicious and nutritious Mediterranean Baked Eggplant Boats as a flavorful vegetarian main dish. The combination of vibrant vegetables, feta cheese, and aromatic herbs creates a satisfying and wholesome meal. Serve it with a side salad or whole grain bread for a complete and balanced dinner option.

Ingredients:

1.5 pounds boneless, skinless chicken thighs

3 tablespoons lemongrass, minced

3 cloves garlic, minced

2 tablespoons fish sauce

2 tablespoons soy sauce (or tamari for gluten-free option)

1 tablespoon honey (or alternative sweetener)

1 tablespoon vegetable oil

1 teaspoon ground black pepper

1 teaspoon chili flakes (optional for spice)

Lime wedges, for serving

Fresh cilantro, for garnish

Instructions:

In a bowl, combine minced lemongrass, minced garlic, fish sauce, soy sauce, honey, vegetable oil, ground black pepper, and chili flakes (if using). Mix well to create the marinade.

Place the chicken thighs in a shallow dish or resealable bag. Pour the marinade over the chicken, ensuring each piece is coated evenly. Marinate in the refrigerator for at least 1 hour, or overnight for best flavor.

Preheat your grill to medium-high heat.

Remove the chicken thighs from the marinade, shaking off any excess, and place them on the preheated grill. Discard the remaining marinade.

Grill the chicken thighs for about 6-8 minutes per side, or until they are cooked through and reach an internal temperature of 165°F (74°C).

Once cooked, transfer the grilled chicken thighs to a serving platter and let them rest for a few minutes.

Slice the chicken thighs into strips and garnish with fresh cilantro. Serve with lime wedges on the side.

Calorie breakdown per serving (approximate):

Calories: 320

Protein: 37g

Carbohydrates: 7g

Fat: 16g

Fiber: 1g

Sugar: 4g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the vibrant and flavorful Vietnamese-style Grilled Lemongrass Chicken as a delicious and protein-packed main dish. The lemongrass, garlic, and soy sauce create a fragrant and tangy marinade that infuses the chicken with authentic Vietnamese flavors. Serve it with steamed rice, noodles, or a fresh salad for a complete and satisfying meal.

Ingredients:

4 large Portobello mushroom caps

1 cup cooked lentils

1/2 cup crumbled goat cheese

1/4 cup chopped sun-dried tomatoes

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh parsley

2 cloves garlic, minced

2 tablespoons olive oil

Salt and pepper, to taste

Instructions:

Preheat your oven to 375°F (190°C). Line a baking sheet with foil or parchment paper.

Gently remove the stems from the Portobello mushroom caps and discard them. Place the caps on the prepared baking sheet, gill-side up.

In a bowl, combine the cooked lentils, crumbled goat cheese, chopped sun-dried tomatoes, chopped fresh basil, chopped fresh parsley, minced garlic, olive oil, salt, and pepper. Mix well to combine.

Spoon the lentil and goat cheese mixture evenly into each mushroom cap, pressing it down gently.

Place the stuffed mushroom caps in the preheated oven and bake for about 20-25 minutes, or until the mushrooms are tender and the filling is heated through.

Remove from the oven and let them cool slightly before serving.

Calorie breakdown per serving (approximate):

Calories: 215

Protein: 12g

Carbohydrates: 21g

Fat: 9g

Fiber: 6g

Sugar: 2g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

These Stuffed Portobello Mushroom Caps with Lentils and Goat Cheese are a delicious and nutritious option for a vegetarian meal. The lentils provide a good source of plant-based protein and fiber, while the goat cheese adds a creamy and tangy flavor. Enjoy these stuffed mushroom caps as a main dish or as a flavorful side.

Ingredients:

2 medium zucchini

8 ounces boneless, skinless chicken breast, thinly sliced (optional for vegetarians)

2 tablespoons vegetable oil

2 cloves garlic, minced

2 eggs, beaten

1 cup bean sprouts

1/4 cup chopped peanuts

2 green onions, sliced

2 tablespoons soy sauce (or tamari for gluten-free option)

1 tablespoon fish sauce (optional for non-vegetarian version)

1 tablespoon lime juice

1 tablespoon brown sugar (or sweetener of your choice)

1/2 teaspoon red chili flakes (optional for spice)

Fresh cilantro, for garnish

Lime wedges, for serving

Instructions:

Use a spiralizer or julienne peeler to create zucchini noodles (zoodles). Set aside.

If using chicken, heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken slices and cook until they are no longer pink in the center. Remove from the skillet and set aside.

In the same skillet, heat the remaining tablespoon of vegetable oil. Add minced garlic and sauté for about 30 seconds until fragrant.

Push the garlic to one side of the skillet and add the beaten eggs to the other side. Scramble the eggs until cooked through.

Add the zucchini noodles to the skillet and toss to combine with the garlic and eggs. Cook for 2-3 minutes until the noodles are slightly softened.

In a small bowl, whisk together soy sauce, fish sauce (if using), lime juice, brown sugar, and red chili flakes. Pour the sauce over the zucchini noodles and stir to coat evenly.

Add the cooked chicken (if using) back to the skillet and toss to combine.

Add bean sprouts, chopped peanuts, and sliced green onions to the skillet. Stir-fry for another 1-2 minutes until everything is heated through.

Remove from heat and garnish with fresh cilantro.

Serve the Zucchini Noodle Pad Thai hot with lime wedges on the side.

Calorie breakdown per serving (approximate):

Calories: 358

Protein: 29g

Carbohydrates: 19g

Fat: 18g

Fiber: 4g

Sugar: 9g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the flavorful and low-carb Zucchini Noodle Pad Thai as a healthier alternative to traditional pad Thai. This dish is packed with protein and loaded with fresh veggies, making it a nutritious and satisfying meal option.

Ingredients:

4 salmon fillets

1 tablespoon olive oil

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon ground paprika

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger

Salt and pepper, to taste

1 medium cauliflower, grated or finely chopped

1 tablespoon butter or olive oil

2 cloves garlic, minced

1/4 cup chopped fresh parsley

1/4 cup chopped dried apricots

1/4 cup sliced almonds

Juice of 1 lemon

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

In a small bowl, combine the ground cumin, ground coriander, ground paprika, ground cinnamon, ground ginger, salt, and pepper.

Rub the spice mixture onto both sides of the salmon fillets.

Heat olive oil in a skillet over medium-high heat. Place the salmon fillets in the skillet and sear for 2-3 minutes on each side until browned.

Transfer the seared salmon fillets to the prepared baking sheet and bake in the oven for 8-10 minutes, or until the salmon is cooked through and flakes easily with a fork.

While the salmon is baking, prepare the cauliflower couscous. Heat butter or olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.

Add the grated or finely chopped cauliflower to the skillet and cook for about 5 minutes until it becomes tender but still retains a slight crunch.

Stir in the chopped fresh parsley, chopped dried apricots, and sliced almonds. Cook for another 2 minutes to allow the flavors to combine.

Remove the skillet from heat and drizzle the lemon juice over the cauliflower couscous. Season with salt and pepper to taste.

Serve the Moroccan Spiced Salmon alongside the cauliflower couscous.

Calorie breakdown per serving (approximate):

Calories: 420

Protein: 39g

Carbohydrates: 18g

Fat: 23g

Fiber: 7g

Sugar: 8g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the delightful combination of flavors and textures with this Moroccan Spiced Salmon with Cauliflower Couscous. It’s a nutritious and satisfying dish that is rich in protein and packed with aromatic spices. Perfect for a healthy and flavorful dinner option.

Ingredients:

14 ounces firm tofu, cubed

2 tablespoons soy sauce

1 tablespoon oyster sauce (optional, for non-vegetarian version)

1 tablespoon fish sauce (for non-vegetarian version)

1 tablespoon vegetable oil

3 cloves garlic, minced

1 red chili pepper, sliced

1 bell pepper, sliced

1 cup sliced mushrooms

1 cup basil leaves

1 tablespoon lime juice

Salt and pepper, to taste

Instructions:

In a bowl, combine the tofu, soy sauce, oyster sauce (if using), and fish sauce (if using). Let it marinate for about 10 minutes.

Heat vegetable oil in a large skillet or wok over medium-high heat.

Add minced garlic and sliced red chili pepper to the hot oil and stir-fry for about 1 minute until fragrant.

Add the marinated tofu to the skillet and cook for 4-5 minutes until it begins to turn golden brown.

Add sliced bell pepper and mushrooms to the skillet and stir-fry for another 2-3 minutes until the vegetables start to soften.

Stir in the basil leaves and cook for an additional 1-2 minutes until the leaves wilt.

Season with lime juice, salt, and pepper, adjusting the flavors to your preference.

Remove from heat and serve the Spicy Thai Basil Tofu Stir-Fry over steamed rice or noodles.

Calorie breakdown per serving (approximate):

Calories: 278

Protein: 17g

Carbohydrates: 18g

Fat: 16g

Fiber: 3g

Sugar: 3g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the vibrant and flavorful Spicy Thai Basil Tofu Stir-Fry as a satisfying and healthy meal option. This dish is packed with protein from tofu and offers a delightful blend of spices and aromatics. It’s a perfect choice for a quick and easy weeknight dinner.

Ingredients:

4 large bell peppers (any color)

1 cup cooked quinoa

1/2 pound ground turkey

1/2 cup diced onion

1/2 cup diced tomatoes

1/4 cup chopped fresh parsley

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon ground cumin

Salt and pepper, to taste

1/2 cup shredded mozzarella cheese (optional)

Instructions:

Preheat your oven to 375°F (190°C). Line a baking dish with foil or lightly grease it.

Cut the tops off the bell peppers and remove the seeds and membranes from the inside. Rinse the peppers with water and set them aside.

In a large skillet, cook the ground turkey over medium heat until browned. Drain any excess fat.

Add the diced onion and garlic to the skillet with the turkey and cook for an additional 2-3 minutes until the onion is translucent.

Stir in the cooked quinoa, diced tomatoes, parsley, dried oregano, ground cumin, salt, and pepper. Cook for another 2 minutes to allow the flavors to meld together. Remove the skillet from heat.

Stuff the bell peppers with the quinoa and turkey mixture. Place them in the prepared baking dish.

If desired, sprinkle the shredded mozzarella cheese over the top of each stuffed pepper.

Cover the baking dish with foil and bake for 25-30 minutes, or until the bell peppers are tender.

Remove the foil and continue baking for an additional 5 minutes, or until the cheese is melted and golden.

Remove from the oven and let the stuffed bell peppers cool for a few minutes before serving.

Calorie breakdown per serving (approximate):

Calories: 279

Protein: 23g

Carbohydrates: 29g

Fat: 8g

Fiber: 6g

Sugar: 8g

Enjoy the delicious and nutritious Baked Stuffed Bell Peppers with Quinoa and Turkey as a satisfying and healthy meal. This recipe provides a good balance of protein, carbs, and healthy fats, making it a nutritious choice for your diet.

Ingredients:

1 pound large shrimp, peeled and deveined

2 cups watermelon, cut into chunks

1 tablespoon olive oil

2 tablespoons lime juice

1 tablespoon honey

1 teaspoon chili powder

1/2 teaspoon paprika

Salt and pepper, to taste

Wooden skewers, soaked in water for 30 minutes

Instructions:

Preheat your grill to medium-high heat.

In a bowl, whisk together olive oil, lime juice, honey, chili powder, paprika, salt, and pepper to make the marinade.

Place the shrimp in a separate bowl and pour half of the marinade over them. Toss to coat the shrimp evenly. Let them marinate for about 15 minutes.

Thread the marinated shrimp onto the soaked wooden skewers, alternating with watermelon chunks.

Brush the grill grates with oil to prevent sticking. Place the skewers on the grill and cook for about 2-3 minutes per side, or until the shrimp is opaque and cooked through. Grill the watermelon for about 1-2 minutes per side, just until lightly charred.

While grilling, brush the remaining marinade over the skewers to enhance the flavors.

Once done, remove the skewers from the grill and let them cool slightly.

Serve the Grilled Watermelon and Shrimp Skewers as a main dish or appetizer. Garnish with fresh herbs like cilantro or mint, and squeeze some extra lime juice over the top, if desired.

Calorie breakdown per serving (approximate):

Calories: 200

Protein: 23g

Carbohydrates: 20g

Fat: 4g

Fiber: 2g

Sugar: 15g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy the unique combination of flavors and textures with these Grilled Watermelon and Shrimp Skewers. This dish is not only delicious but also provides a good amount of protein and other essential nutrients. It’s a perfect option for a healthy and light meal.