Category:

Pescatarian

Lemon Dill Salmon
PescatarianWhole30

Lemon Dill Salmon

by Reed Dunn

Lemon Dill Salmon is the answer to your weeknight dinner dilemma. A large filet can be cut into serving-size portions and this quick topping adds all of the bright, seasonal flavors you love. It’s a simple preparation that’s naturally Whole30 compatible, and it pairs well with whatever roasted vegetables or fresh, green salad you love.

Lemon Dill Salmon

Lemon Dill Salmon

Lemon Dill Salmon is the answer to your weeknight dinner dilemma. A large filet can be cut into serving-size portions and this quick topping adds all of the bright, seasonal… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 5.0/5
( 3 voted )

Ingredients

  • 1 pound salmon, cut into 4-ounce portions
  • 1½ tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 tablespoons fresh dill
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 lemon, sliced

Instructions

Preheat oven to 425 degrees F. Line a baking sheet with parchment paper.

Add the salmon filets, skin side down, to the baking sheet. Meanwhile, in a small bowl, mix together olive oil, garlic, dill, salt and pepper.

Spoon evenly onto salmon filets and spread out with the back of the spoon. Add a lemon slice to the top of each portion.

Place on the middle rack of a preheated oven and bake for 14 to 16 minutes, until salmon reaches an internal temperature of 145 degrees F. Serve with sides of your choice.

Note: Use the back of a fork to press down on the lemon slices after baking to release the warm citrus onto the fish for extra bright flavor.

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Peel & Eat Poached Shrimp
PescatarianWhole30

Peel & Eat Poached Shrimp

by Reed Dunn

There’s no easier way to prepare shrimp than this poaching method that leaves you with perfectly prepared peel-and-eat shrimp. This method is a fast way to prepare fresh shrimp cocktail or have the cooked shrimp on hand to add to cold salads or serve as a last-minute appetizer.

The poaching liquid is simple: Combine together the juice of a lemon, salt, peppercorns and a couple of bay leaves in a pot of water.

Peel & Eat Poached Shrimp

Peel & Eat Poached Shrimp

There’s no easier way to prepare shrimp than this poaching method that leaves you with perfectly prepared peel-and-eat shrimp. This method is a fast way to prepare fresh shrimp cocktail… Print This
Serves: 4-6 Prep Time: Cooking Time:
Rating: 5.0/5
( 1 voted )

Ingredients

  • 1½ pounds unpeeled, large shrimp
  • 12 cups water
  • 1 lemon
  • 1 tablespoon black peppercorns
  • 1 tablespoon kosher salt
  • 2 dried bay leaves
  • Ice
  • Cocktail sauce, optional, for serving (check the label for Whole30)

Instructions

Add 12 cups water to a large pot. Cut lemon in half and juice into the water. Drop lemon halves into the water. Stir in peppercorns, salt and bay leaves.

Bring water to a boil. While water is boiling, add ice to a large bowl and cover with water.

Once pot is boiling, carefully drop in shrimp, cover with a lid and turn of heat. Set a timer for 5 minutes.

When the timer goes off, drain the pot and immediately submerge shrimp into ice water. Let sit for 8 to 10 minutes, until shrimp is chilled.

Peel and devein shrimp. Serve with Whole30 compatible cocktail sauce as an appetizer, or refrigerate shrimp in an air-tight container for grab-and-go protein for salads.

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Wild Mackerel Cakes
PescatarianWhole30

Wild Mackerel Cakes

by Reed Dunn

Tinned fish is having a bit of a moment this year. That inspired this recipe, which is an adaptation to the crab cakes and tuna cakes I more frequently make.

As a pescatarian, having a variety of tinned fish or fish packets in the pantry is crucial when I need to boost my protein intake. It’s especially helpful during a Whole30, when I’m looking to “beef” up salads and dishes in less time.

These Wild Mackerel Cakes could even be made as part of your meal prep and eaten cold with fresh veggies or as part of a post-workout mini meal.

Wild Mackerel Cakes

Wild Mackerel Cakes

Tinned fish is having a bit of a moment this year. That inspired this recipe, which is an adaptation to the crab cakes and tuna cakes I more frequently make.… Print This
Serves: 6 Prep Time: Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 2 4.4-ounce cans wild mackerel
  • 1 egg
  • ⅓ cup almond flour
  • 1½ tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 tablespoons chopped chives
  • 1 tablespoon chopped parsley
  • Pinch of black pepper
  • ¼ to ½ cup olive oil
  • Microgreens and aioli (optional) for serving

Instructions

Drain most of the olive oil from the cans of wild mackerel. Add fish to a medium bowl. Use a fork to break up the fish.

Add in mustard, mayonnaise, egg, chives, parsley, almond flour and black pepper. Stir until well combined and everything is evenly incorporated. Refrigerate mix for 10 minutes.

Place a large skillet over medium-high heat and add olive oil (use enough to create a thin layer in the bottom of the skillet). Once heated, scoop about ¼ cup of the mackerel cake mixture into your hands to form each patty. Carefully place in the oil and repeat. Work in batches, so as not to crowd the pan.

Cook mackerel cakes for 4 to 5 minutes per side, until crispy. Remove from skillet and place on a paper-towel lined plate to cool and soak out excess oil.

Serve mackerel cakes on a bed of microgreens with aioli or the Whole30 sauce of your choice.

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Jalapeño Garlic Tilapia
PescatarianWhole30

Jalapeño Garlic Tilapia

by Reed Dunn

This Jalapeño Garlic Tilapia is a restaurant remake from a chain restaurant I haven’t been to in almost 20 years. But the dish is one I remember loving so much that I had to make this Whole30 dupe. One bite of this creamy, luscious meal and I am transported instantly back to that time.

The dish is packed with veggie goodness, and the tilapia filets stay extra crispy even after being nestled back into the sauce. You’re going to want to try this and … if you know what restaurant serves the original … I think you’ll be impressed.

Jalapeño Garlic Tilapia

Jalapeño Garlic Tilapia

This Jalapeño Garlic Tilapia is a restaurant remake from a chain restaurant I haven’t been to in almost 20 years. But the dish is one I remember loving so much… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 5.0/5
( 3 voted )

Ingredients

  • 4 4-ounce tilapia filets
  • ½ cup arrowroot flour
  • ½ cup ghee
  • 3 tablespoons lemon juice
  • 2 jalapeño peppers, diced
  • 3 garlic cloves, minced
  • 10 ounces baby spinach
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1½ cups cashew milk
  • 2 Roma tomatoes, diced and divided
  • ¼ cup fresh parsley, chopped

Instructions

Dredge the tilapia filets in the arrowroot flour, and shake off excess. Set aside.

Melt ghee in a large skillet over medium-high heat. Once heated, add tilapia filets to the pan. Cook tilapia for 4 to 5 minutes per side. Remove cooked tilapia and set aside.

In the same skillet, reduce heat to medium-low and add diced jalapeño and minced garlic. Stir and cook for 2 minutes. Add spinach and cook until wilted. You might need to add spinach in batches.

Once spinach is wilted, add half of the diced tomatoes, salt, pepper and cashew milk. Increase heat to medium and continue stirring until sauce begins to simmer and thicken. Add in lemon juice, stir to combine and nestle cooked tilapia filets back into the skillet. Place a lid on the skillet and heat until sauce begins to simmer and filets are reheated.

Serve topped with reserved diced tomatoes and fresh-chopped parsley.

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Fish en Papillote
PescatarianWhole30

Fish en Papillote

by Reed Dunn

Recipe updated to include new photography, preparation and variations.

Meals made with little cleanup are always a hit, and that’s certainly the case with Fish en Papillote. Papillote translates to paper envelope, and this cooking style is most associated with French cooking. But even with a fancy name, this dish is simple to execute and offers a great deal of flexibility.

Parchment paper is used to create the envelope in which fish (most commonly) is cooked alongside veggies and herbs and spices. This technique is simple to master for today’s home cook and is a go-to Whole30 favorite of mine.

Simply layer a filet of fish in the middle of a large piece of parchment, season with olive oil, salt and pepper. Add in some citrus slices and pack in a serving of fresh vegetables – I used green beans and cherry tomatoes for this salmon version – before sealing up the packet and baking.

The fish and veggies will steam in the Papillote, and dinner is served in minutes.

Some other great combinations include:

  • Mahi Mahi with asparagus and capers
  • Cod with sliced zucchini and cherry tomatoes
  • Halibut with peppers, onions and olives

No matter what combination you choose, this healthy preparation is certain to save you time in the kitchen.

Fish en Papillote

Fish en Papillote

Recipe updated to include new photography, preparation and variations. Meals made with little cleanup are always a hit, and that’s certainly the case with Fish en Papillote. Papillote translates to… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 5.0/5
( 5 voted )

Ingredients

  • 4 filets (4 to 6 ounces each) salmon, cod or the fish of your choice
  • ½ to ¾ pound green beans, trimmed
  • 1 cup halved cherry tomatoes
  • 1 lemon, sliced into thin rounds
  • ¼ cup olive oil
  • Kosher salt
  • Black pepper
  • ¼ cup fresh herbs (I used dill, parsley and basil.)

Instructions

Preheat oven to 425 degrees F. Cut four pieces of parchment paper, each about 18 inches in length.

Crumple up a sheet of parchment and unfold, smoothing it back out. (Note: This will keep it from rolling up as you’re building the packets.

Place a filet of fish in the center of the paper. Drizzle with about 1 tablespoon and season with kosher salt and black pepper. Top with 2 or 3 slices of lemon.

Add 8 to 10 green beans to each side of the fish, along with a few halved cherry tomatoes. Drizzle on more olive oil and sprinkle with additional salt and pepper, as desired.

Bring the two sides of parchment – from the shorter width – up together and fold down to create a tight envelope. Then twist the paper on both edges to create a sealed packet.

Repeat until all 4 envelopes of fish and veggies are created.

Arrange packets on a large baking pan and place on the middle rack of preheated oven. Bake for 13 to 15 minutes, until fish is cooked through and flaky.

Carefully unfold the top of each paper packet, sprinkle with additional fresh herbs, and serve in opened paper on a plate.

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Grilled Shrimp Skewers with Pineapple, Cucumber & Avocado Salsa
PescatarianWhole30

Grilled Shrimp Skewers with Pineapple, Cucumber & Avocado Salsa

by Reed Dunn

Whenever I turn on the grill, I try to have at least a few skewers of shrimp ready to throw over the flames. These Spicy Grilled Shrimp Skewers are certainly an easy way to prepare one of my go-to proteins, and they pair so well with my refreshing Pineapple, Cucumber & Avocado Salsa.

That balance of a little bit of spice with a touch of sweetness from the pineapple — plus the creaminess from avocado — is like spring and summer on a plate. You can bet this one is in heavy rotation around here!

Grilled Shrimp Skewers with Pineapple, Cucumber & Avocado Salsa

Grilled Shrimp Skewers with Pineapple, Cucumber & Avocado Salsa

Whenever I turn on the grill, I try to have at least a few skewers of shrimp ready to throw over the flames. These Spicy Grilled Shrimp Skewers are certainly… Print This
Rating: 5.0/5
( 3 voted )

Ingredients

  • 1 pound shrimp, tail on
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon chili powder
  • ¼ teaspoon paprika
  • ¼ teaspoon garlic powder
  • 1½ tablespoons olive oil
  • For the salsa:
  • 1 cup pineapple, diced
  • 1½ cup English cucumber, diced
  • 1 large avocado, diced
  • 2 limes, juiced
  • ¼ cup red onion, diced fine
  • 2 green onions, chopped
  • ½ jalapeño, diced fine
  • ¼ cup fresh cilantro, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Pinch of garlic powder

Instructions

Preheat outdoor grill to 425 degrees F. Meanwhile, mix together seasonings and olive oil in a medium bowl. Pat shrimp dry with a paper towel and add to the seasoning mix. Toss to coat.

Add shrimp to skewers and set aside. Note: 1 pound of 21-21 count shrimp will make 3 to 4 skewers.

Place skewers on shrimp and grill for 3 minutes. Carefully flip and grill for another 3 minutes, until shrimp are just cooked through, careful not to overcook.

For the salsa, mix all ingredients together in a bowl and stir to combine. Serve atop the skewers or on the side as a fresh salad-style salsa.

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Baked Cod with Roasted Red Pepper Sauce
PescatarianWhole30

Baked Cod with Roasted Red Pepper Sauce

by Reed Dunn

Roasting red peppers creates a charred sweetness that’s absolutely delicious with grilled fish and veggies. For this preparation, though, I made an oven-roasted pepper sauce to serve as the bed for some simply seasoned Baked Cod.

The result is a Baked Cod with Red Pepper Sauce that is Whole30 compatible and provides the perfect balance with a bright, acidic sauce and the flaky, light fish on top. Serve this one with roasted potatoes for a complete meal in less than an hour any night of the week.

Baked Cod with Roasted Red Pepper Sauce

Baked Cod with Roasted Red Pepper Sauce

Roasting red peppers creates a charred sweetness that’s absolutely delicious with grilled fish and veggies. For this preparation, though, I made an oven-roasted pepper sauce to serve as the bed… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 4.7/5
( 6 voted )

Ingredients

  • For the Red Pepper Sauce:
  • 3 red bell peppers
  • ¼ cup olive oil, divided
  • 1 cup yellow onion, diced (about ½ large onion)
  • 3 cloves garlic, minced
  • 3 tablespoons balsamic vinegar
  • 1 teaspoon kosher salt
  • ¼ teaspoon red pepper flakes
  • For the Baked Cod:
  • 1 pound cod (about 4 to 6 oz. per serving)
  • 1 tablespoon olive oil
  • Kosher salt
  • Black pepper
  • Fresh basil (optional)
  • Lemon wedges (optional)

Instructions

Line a large baking sheet with foil. Cut bell peppers in half, through the stem. Remove stem, seeds and ribs and face cut-side down on foil. Drizzle with 1 tablespoon olive oil and place in oven set to broil for 15 to 17 minutes, until skins are fully charred.

While peppers are roasting, add 1 tablespoon olive oil to a skillet over medium-high heat. Add onion and cook for 5 to 7 minutes, until translucent. Add in minced garlic and cook for 1 minute.

Remove peppers from the oven and set oven temperature to 400 degrees F. Carefully fold up the foil to create a sealed packet so the peppers steam inside. Let sit for 10 to 15 minutes, until peppers are cool enough to touch. Peel away and discard skins.

Add roasted peppers and cooked onion/garlic mixture to a blender with 2 tablespoons olive oil, balsamic vinegar, salt and pepper flakes. Puree until smooth.

Dry cod filets with a paper towel. Brush with olive oil and season liberally with salt and pepper. Place on a baking sheet, and bake on the middle rack for 12 to 14 minutes, until fish reaches 145 degrees in the thickest part and just begins to flake apart.

Pour red pepper sauce onto a rimmed plate. Arrange cod filets into the sauce, garnish with chopped basil and lemon wedges (optional) and serve.

Serving suggestion: Add a side of steamed, riced vegetables or roasted potatoes to soak up the Red Pepper Sauce.

Notes

Store leftover red pepper sauce refrigerated in a container with an air-tight lid.

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Whole30 Steamed Clams
PescatarianWhole30

Whole30 Steamed Clams

by Reed Dunn

Clams are one of the most delicious and affordable seafood options during the winter months. They’re also a cinch to steam, resulting in a restaurant-quality meal in just about 15 minutes. I picked up the clams for this dish while recently perusing Pike Place Market here in Seattle, but they should be readily available right now at your grocer’s seafood counter.

For these Whole30 Steamed Clams, I wanted to create a simple, buttery broth. I was able to achieve that with just a few tablespoons of ghee, which combine with lemon juice to create a broth that is the perfect balance for the naturally sweet clams.

I like to serve these clams atop a pile of veggie spirals or spaghetti squash, though they would be extra delicious on a bed of pasta (if you’re not doing Whole30).

Whole30 Steamed Clams

Whole30 Steamed Clams

Clams are one of the most delicious and affordable seafood options during the winter months. They’re also a cinch to steam, resulting in a restaurant-quality meal in just about 15… Print This
Serves: 2 Prep Time: Cooking Time:
Rating: 5.0/5
( 1 voted )

Ingredients

  • 2 pounds clams, soaked and cleaned
  • 4 garlic cloves, minced
  • 1 large shallot, diced small
  • 1 tablespoon olive oil
  • 3 tablespoons ghee, divided
  • 1 cup vegetable broth
  • 2 tablespoons white wine vinegar
  • 1 teaspoon salt
  • Pinch red pepper flakes
  • 1 lemon
  • ½ cup fresh parsley, chopped

Instructions

Add clams to a large bowl of ice water and let soak for 30 minutes, up to an hour, to release any excess sand and dirt.

In a large skillet (with lid available), heat 1 tablespoon olive oil and 1 tablespoon ghee over medium heat. Once heated, add in garlic and shallot and cook for about 3 minutes. Add vegetable broth and white wine vinegar and bring to a boil. Simmer for 3 to 5 minutes.

Add cleaned, drained clams and place lid on the pan. Steam for 5 to 6 minutes, until the shells all completely open.

Turn off heat and season with salt, red pepper flakes and the juice of 1 lemon. Add in remaining 2 tablespoons of ghee and sprinkle with fresh, chopped parsley.

Spoon clams and broth into a bowl or onto a plate of spiralized vegetables or spaghetti squash. Serve.

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Chili Lime Salmon
PescatarianWhole30

Chili Lime Salmon

by Reed Dunn

January Whole30 officially starts next Monday, and you’re definitely going to want to bookmark this super-simple Chili Lime Salmon recipe. Whether you’re planning a Whole30, a healthy reset or just need easy and inspirational ways to prepare salmon, this dish will certainly up your seafood skills in the kitchen.

Packed with Chili Lime flavor, this main course is ready in about 25 minutes total and uses ingredients you’re likely to already have on hand. You’ll just need to grab a salmon filet from your local seafood counter.

Serve it with some Cilantro Lime Riced Cauliflower for a complete meal.

Chili Lime Salmon

Chili Lime Salmon

January Whole30 officially starts next Monday, and you’re definitely going to want to bookmark this super-simple Chili Lime Salmon recipe. Whether you’re planning a Whole30, a healthy reset or just… Print This
Serves: 4 to 6 Prep Time: Cooking Time:
Rating: 4.7/5
( 3 voted )

Ingredients

  • 1 to 1½ lb. salmon filet
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 lime, zested and juiced

Instructions

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.

In a small bowl, mix together olive oil, chili powder, smoked paprika, garlic powder, salt and pepper. Add in zest and juice of 1 lime. Mix well to combine.

Place salmon filet on prepared pan and pat dry with a paper towel. Brush on seasoning mixture until well coated.

Bake for 14 to 16 minutes, or until salmon reaches an internal temperature of 145 degrees F.

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Cashew Shrimp Curry
PescatarianWhole30

Cashew Shrimp Curry

by Reed Dunn

A flavorful one-pot curry can be all yours for the savoring if you spend 15 minutes preparing your ingredients — I can’t stress the importance of mise en place for speeding up the cooking process.

The addition of JOI Organic Cashew Nutbase makes this Cashew Shrimp Curry a nutty, Whole30-friendly delight that’s absolutely delightful any day or night of the week. It’s rich and creamy and jam-packed with warm spice flavors. Plus, the leftovers reheat beautifully, which is especially helpful during September Whole30.

Purchase any JOI products and use the code PESTOANDPOTATOES at checkout for 10% off your purchase. By using this code, I get a small percentage as an affiliate.

Cashew Shrimp Curry

Cashew Shrimp Curry

A flavorful one-pot curry can be all yours for the savoring if you spend 15 minutes preparing your ingredients — I can’t stress the importance of mise en place for… Print This
Serves: 2-3 Prep Time: Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 1 lb. shrimp, peeled and deveined
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ½ teaspoon chili powder
  • 2 tablespoons olive oil
  • 1 tablespoon olive oil
  • ½ onion, diced
  • 3 garlic cloves, minced
  • 1 red bell pepper, diced
  • 2 teaspoons garam masala
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric powder
  • ½ teaspoon chili powder
  • ½ teaspoon ground ginger
  • 1 teaspoon kosher salt
  • 1 14.5-ounce can crushed tomatoes
  • ¼ cup JOI Organic Cashew Nutbase
  • 1½ cups water

Instructions

For the shrimp:

Heat a large skillet over medium-high heat. Add olive oil.

In a medium bowl, add shrimp, salt, pepper and chili powder. Toss to combine and evenly coat.

Dump coated shrimp into a skillet and spread into a single layer. Cook for 2 minutes per side, remove and set aside.

For the curry:

Prepare JOI cashew milk by combining ¼ cup JOI Organic Cashew Nutbase with 1½ cups water in a larger jar. Whisk together, or add lid to the jar and shake vigorously.

In the same skillet used to cook shrimp, reduce heat to medium. Add 1 tablespoon olive oil. Once heated, add diced onion and cook for a few minutes, until translucent.

Add minced garlic and diced red bell pepper, cooking for another 1 to 2 minutes.

Add spices and seasoning and stir well. Cook until fragrant, about 1 minute.

Add in about half of the JOI Cashew milk and stir to combine. Once bubbling, add in crushed tomatoes. Curry will begin to thicken.

Add the other half of the JOI Cashew milk, and cook for another 3 to 5 minutes, until a thick curry has been reached.

Add shrimp back into the pan and stir to heat through. Serve with riced cauliflower and lime wedges.

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