Cohen Recipes
Seafood / Fish Recipes
| Baked Fish and Mango |
| Fish allowance (flake is best) Mango Tomato 3 Lemon slices Garlic, dried parsley, curry powder, marjoram Place fish in foil, sprinkle with herbs, lay lemon slices on top or under fish. Slice mango into strips and place over fish. Close foil into parcel and bake until cooked. Serve with salad or veg allowance with mayonnaise and balsamic dressing. YUM!!! Source: Belinda Ellis (Mount Gambier) |
| Baked Fish with Lemon |
| Fish Lemon Foil Salad or Vegetables Cut lemon into rings and place fish on top, close foil and bake until cooked. (I usually have it with just lettuce with the lemon juice as the dressing.) Source: Sara, originally Perth now London |
| Balsamic Tuna or Prawn Stir Fry |
| Tinned Tuna or Raw Prawns Chilli Flakes to taste Mushrooms, Cabbage, Zucchini, Capsicum, Tomato, Cauliflower Balsamic Vinegar Desired Herbs and Spices Olive Oil Spray Sweetener IF MAKING WITH TUNA. Chop vegies, add to preheated and spray oil pan, add desired amount of balsamic vinegar, chilli, herbs/spices and sweetener. Stir fry, add water if needed. Stir through tuna just before veggies are cooked, add more water if needed. IF MAKING WITH PRAWNS. Cook prawns first with balsamic vinegar, chilli and sweetener. Then remove until vegies almost cooked and return to pan to heat through. Source: Chilli Kristy (Geelong) |
| Chunky Tuna Bites. |
| *Allowance of tuna in raw thick fillet. *Olive Oil Spray *Garlic (from Veg Allowance) *Onion(from Veg Allowance) *Dried Herbs *Vegetable Allowance 1)Dice onion and garlic, browning them in pan with herbs. 2) Dice into chunks the tuna fillet, spraying the chunks& pan with olive oil. 3) put tuna chunks in pan, turning them over when cooked half way through (makes tuna tender and not dry this way) 4) Add veg to soften. 7) serve when cooked with some balsamic or mayonaise. Source: Krystl- Mt Gambier- South Australia |
| Cold Fish Salad |
| Fish (allowance) Bok choy (allowance) Baby spinach (allowance) Yellow Squash (allowance) Mushroom (allowance) Dill Black pepper Garlic powder Balsamic vinegar Squeeze of lemon (part of fruit allowance) Slice vegetables very thinly and season with condiments. Spray non-stick pan with olive oil and stir fry vegetables quickly. They should be crispy. Put vegetables to one side and let cool. Cut fish into cubes and keep separate. Squeeze lemon juice and condiments onto fish. Stir fry fish until soft. Add a touch of water to form a little liquid to cook in. Cool fish. When vegetables and fish are cool, mix together and sprinkle with balsamic vinegar. Eat cold. Source: Hilary (Melbourne) |
| Crumbed Whiting & Veggie Chips |
| Fresh Whiting Fillets - or whatever fish you prefer (allowance) 2 Crispbread Dried Dill Cooking Spray (I recommend extra-virgin olive oil) Fresh Asparagus (before weighing - see note below) Zucchini 1 tsp low fat Mayonaise Juice of 1/2 a Lemon (or more if you desire - fruit allowance) Salt & Pepper (to taste) Process crispbread until they are fine crumbs and place in a bowl. Sprinkle dried dill over crumbs and mix through. Fill another bowl with water. Dip fish fillets into water and then roll them in the crumbs (the water helps the crumbs to adhere to the fish). Holding the ends of each asparagus spear, bend until it snaps. Discard the ends and reserve the tips (often the ends become stringy when cooked). Chop the tips into 'chip' sized pieces. Slice the zucchini into 'chips' by cutting lengthways along the zucchini. Cook fish and veggie chips in a frying pan sprayed with a little oil over a medium heat. When almost done (this doesn't take long), sprinkle lemon juice over the fish and veggies. Serve with mayonaise and extra lemon juice if desired. Donb't forget to count lemon juice as part of fruit allowance! Season with salt and pepper and enjoy. Source: Jody, Bribie Island |
| Curried Prawn Salad |
| Cooked prawn flesh (allowance) Fresh Ginger Fresh garlic Salt and Pepper Teaspoon curry powder Water (All ingredients is correct quantities for you) Salad ingredients as per you eating plan. Make salad and place in eating bowl. Spray wok or frypan with oil put finely chopped ginger and garlic in pan and fry lightly. Add Prawns to pan and stir briefly Add curry powder and salt and pepper plus water as needed. lightly saute in pan with curry/water reducing down a bit. Spoon curried prawns onto salad together with remaining pan juice. Enjoy! Source: Anne South West WA |
| Curried Prawn Stirfry |
| Prawn Meat (allowance) Vegetables any desired combination (allowance) 1 teaspoon mayonaise 1 teaspoon curry powder 1/2 - 1 cup water Fry prawns in frypan dry or with spray of oil, remove when cooked. Fry vegetables Mix up curry, mayonaise and water, add to vegetables. Add prawns, reduce liquid by simmering , if needed. Source: Anne (Hamilton, Vic) |
| Dots Fish Pizza |
| Tuna (your allowance) Crispbread Tomato, capsicum, onion and mushroom (allowance) Drain tuna and puree with crispbread. Form this into a pizza base on non-stick baking paper. Top with vegetables and herbs to taste. Bake or grill until vegetables are tender. Source: Jan 2004 Newsletter |
| Fish cakes and sweet chili sauce |
| Place your fish allowance and 2 biscuits with seasoning into a food processor and blend. Makes 3 fish cakes and gently fry in pan. Soak freshly chopped chili in half a cup of water, add 125ml vinegar and 4 teaspoons of sweetener. Allow to simmer until thick on a low heat. Serve with Fresh garden salad (vegetable allowance). Source: Sept 2003 Newsletter |
| Fish parcels |
| Fish (allowance) Tomato, capsicum, chives (allowance) Foil Olive oil spray lemon juice (allowance) Finely dice the tomato and capsicum. Lightly spray the foil, wipe the fish over the sprayed section then turn over (so coated both sides). Put the tomato, capsicum and chives on top, raise the edges of the foil and squeeze lemon juice over the top. Scrunch up the ends of the foil but leave the top as an open slit. Put on the BBQ or in a frypan, cook until fish is done. Serve with rest of your allowance of vegetables. The juices make a good dressing for the other vegetables. Source: Linda (Lara) |
| Fish Soup |
| Your allowance of fish Your allowance of assorted veg. Cut fish and veg into bite size pieces. Put in a small saucepan and cover with water. Season to taste. Bring to a gentle simmer and cook until the vegies are tender. Serve with biscuits. DELICIOUS !! Source: Barbara (Canberra) |
| Fish Wraps |
| Fish (allowance) Lettuce cups(allowance) Tomatoe (allowance) Cucumber (allowance) Lemon juice (allowance) Marinate fish in lemon juice for a short while and then fry using spray oil.Season to taste. When fish is cooked,place in lettuce cups and add sliced tomatoe and cucumber. Roll up and enjoy. Source: Pauline (Narrogin) |
| Garlic Prawns with steamed veges |
| peeled prawn tails (allowance)put them into a microwave dish springle garlic over them with a drop of water cover and cook on high for 3 minutes until pink accompanied with any allowance of steamed veges
Source: k victoria |
| Gourmet Meal- Crumbed Calamari with Salad |
| Ingredients: Calamari (allowance) (I just bought a bag of frozen pieces – uncooked and crumb less from Woolies) Salt Cracked pepper Dried coriander Mild Indian Curry Salad vegetables of your choice (totaling vegetable allowance) However, my suggestion would be: - Baby rocket (it’s super light, so you get more of it!) - Some baby spinach - 2 – 3 leaves of fresh basil - finely sliced Spanish onion (allowance) - some Mushroom * - some Green capsicum * * Add just enough to add some crunch to the salad, but not enough to weigh it down and reduce its size. And 2 crispbreads Method: 1. Preheat oven to 180 – 200 degrees. 2. Break up crispbread into small pieces into a bowl. Once I’ve done as much as I can with my hands, I use the round flat end of one of my kitchen utensils to ‘crush’ the crisps into smaller pieces. Make sure you don’t make it too fine – don’t want a powder. Depending on which crispbreads you use, you may be able to only use half your crispbread allowance, which would be ideal. [NB: I eat the Arnott’s Light Salada crisps; one and a quarter crisps is sufficient for a 100g allowance of calamari.] 3. Add some salt, cracked pepper (be careful not to make it too peppery), some Indian curry and coriander (for hidden flavour), and mix it up. 4. Once properly defrosted (and weighed!) cut calamari piece/s into rings and put into a bowl with a bit of water in it (so the crumbs have something to cling to). 5. Cover oven tray with foil paper and spray some olive oil to the surface. 6. One by one, take a calamari ring from the bowl and run it through the crispbread & spices bowl and place on the tray. Repeat process until all calamari rings are crumbed. I usually have some crumbed bits left over – don’t throw out, they serve as a good garnish at the end. 7. Place tray in the oven and set the timer for 7- 10 minutes. Once timer rings, remove tray, turn each calamari ring over and return to oven for another 5 – 7 mins. You may need to do a repeat glaze with the olive oil spray if it starts to stick. Calamari rings should be cooked at the first turn, but just turn over to ensure nice brown crispy colouring. 8. While in the oven, wash, cut, weigh and season your salad. 9. Serve salad on a plate (not in a bowl – for maximum effect ), place calamari rings on the side and sprinkle left over seasoned ‘crumbs’ over the salad as a garnish. If you have any crispbread allowance not used up in the crumbing process, place around the salad. For real oomph, dab your mayo allowance on the side. 10. Voila! Attractive looking meal, that tastes great, looks big and is totally in line Dr Cohen’s diet! Source: Sharing is caring.Mags @ Sydney :) |
| hot and spicy seafood |
| Calamari and prawns Zucchini,green pepper,onion,mushrooms and yellow squash (allowance) Chilli flakes,cracked pepper,balsamic vinegar. Lightly spray pan, add prawns and calamari(allowance) toss for 1 minute. add vegie allowance,spices,balsamic and a small amount of water. simmer for 2 minutes.Enjoy Source: deanne collins (mount gambier) |
| Prawn & Apple Salad |
| 1 Apple either chopped into slices, grated or diced - you decide(from fruit allowance) Cooked peeled prawns deveined(from allowance) Vegetables per allowance cucumber, mushroom, celery, tomato & lettuce Mix all ingredients together and add your favorite dressing (from allowance) makes for a nice crunchy lunch Source: Faithie, Gold Coast |
| Prawn and Corriander Pie |
| Prawns - green (allowance) white wine vinegar zuchinni (allowance) mushroom (allowance) spring onion (allowance) corriander (allowance- I used 2 sprigs) sprinkle dry ginger salt/pepper 2 dry crispbreads (crushed) Poach the prawns in a combination of water and white wine vinegar, when cooked add vegetables and herbs (diced finely). Place into a ramikan pot and top with crushed crispbreads. Bake in the oven for about 15 minutes. Enjoy Source: I made this recipe up when my partner decided to cook pies for dinner. I decided I didn't need to miss out. |
| Prawn, Orange and Iceberg Lettuce Salad |
| Raw Prawns (allowance) Iceberg lettuce (allowance) Sprigs of Coriander (allowance) 1 Orange cut into segments(fruit allowance) 1 tsp of low-fat mayo Boil prawns until cooked, drain and allow to cool. Use some of the juice of the orange and mix this with the low-fat mayo and spread through the lettuce/coriander/orange segments mix. Plate up and add the prawns to the salad. This tastes fabulous and looks like a restaurant meal!!! Source: Sharon (Melbourne) |
| Prawns and Squash |
| Prawns (Allowance) Gem Squash (part of allowance) Onion (1tblspoon part of allowance) Mushrooms (allowance) Garlic Granules Biscuit (allowance) Dash of salt Steam or Microwave squash until tender. Scoop out middle of squash and mash then put aside. Spray a frypan with oil then saute the onions and garlic granules until tender. Add the chopped prawns and mushrooms then cook until the prawns just turn pink. Add 2 tblspoons of water and cook until the water is reduced by half. Add the mashed squash and mix well. Put the prawn/squash mixture back in the squash shell and cover with 1 crushed biscuit. Bake in oven for 15-20 minutes. For variations add curry powder or other seasoning to taste. Source: Embee (VIC) |
| Salt & Pepper Squid |
| Squid Tube (allowance) Stir Fry Vegies (allowance) 1 teaspoon Salt 1 teaspoon Black Cracked Pepper 1/2 cup Vinegar Squeeze Lemon Juice (minimal from fruit allowance) 1 teaspoon Sweetner Cut open Squid Tube, turn inside out and scour lines in diamond shapes then cut up in strips or squares. (Scouring helps to identify when perfectly cooked - don't overcook). Combine vinegar, sweetner, lemon juice, salt and pepper. Place squid into mixture, coat all squid and refrigerate for 20min. Stir fry Squid, add extra salt and pepper if you like. add vegies - making sure squid has curled then you know its cooked. Source: Melanie (SA) |
| Seafood Rockefeller |
| Without the cheese! Cook veg allowance (I prefer to steam as it maintains the flavour well for this recipe) I suggest this consist of fresh spinach, mushrooms I like to add juice of 1/2 lemon to this (fruit allowance), season to taste. When cooked, mix in chopped tomato. Set aside. Cook seafood allowance (anything on the seafood list is yummy with this recipe). Set aside. Crunch up 2 of your biscuit allowance. Now layer in an oven proof bowl/plate ,seafood then veg on top and then sprinkle crushed biscuits over the lot. Place in an oven or under a grill until the biscuits are browned. I like to eat with a squeeze of lemon on top.(Fruit allowance) Enjoy! Source: Joolz, Roxby Downs. |
| Spicey Tuna Soup |
| Tuna allowance Cabbage allowance Mushroom allowance Salt to taste Black pepper to taste Teaspoon of mixed herbs Teaspoon of tumeric Enough water to make soup Cook vegetables in a saucepan along with herbs & spices. Add tuna and water and bring to the boil. Serve hot. Source: Sonya, Kaleen - ACT |
| Spicy fish soup with a hint of mushroom! |
| fish (allowance) mushroom (allowance) onion (allowance) tomato (allowance) cabbage (allowance) ground hot chillies (allowance) half a crisp bread balsamic vinegar water Heat an oil sprayed pan. Crush the half biscuit until in crumbs, add hot chili and any other optional herbs and spices. Coat the fish in the crumbs and start to cook in the pan. In a small bowl put a reasonable size whole mushroom (or chopped) with the remaining allowance for vegetables put the tomato and onion on top of the mushroom. Steam the cabbage keeping a little bit of the water, put into pan and sauté the cabbage until water is absorbed. Place the cabbage around the mushroom and sprinkle with a little bit of chili. Add some balsamic vinegar and enough water to your liking to make soup and heat in microwave for approximately 2-3 mins. Fish should be cooked and chopped into pieces and added to the soup when heated. Serve with remaining crisp breads and there's your meal! *Hint: it is best to have just cooked your fish and added it to the soup when its still warm. Vegetables are optional but I found this the tastiest. Source: Bec (Brisbane Q.L.D) |
| Stir Fried Prawns |
| Lightly spray pan with olive oil, add prawn meat (allowance) and sprinkle garlic, salt and black pepper. Then add steamed (vegetable allowance) good choices are asparagus, onion, zucchini and yellow squash. Enjoy.
Source: Belinda, Herne Hill. Western Australia |
| Sweet Curried Tuna |
| Tinned Tuna (allowance) Shredded Cabbage (allowance) Chopped onion (allowance) Curry Powder to taste (Bolst's has no additives) Roughly chopped apple (may want to grate it - I prefer chunky) Spray hot pan with olive oil. Fry off onion and curry powder until onion clear. Add cabbage and tuna, stir to mix curry and onion. Add apple stir through. Serve when warm. Source: Free Spirit (Perth) |
| Thai Prawn Cakes & Sweet Chilli Sauce for those who miss Thai Take Away |
| Raw Prawns (or allowance). Baby Spinach Leaves. Corriander. Dash each of Chilli, Garlic & Ginger Powders. 2 Crisp Breads. Use Food Processor to chop spinach & corriander finely, and then to crush crisp breads. Place in a bowl. Then mince the prawns in processor and add to mix. add other ingredients and mix thoroughly. Shape into 3 or 4 small patties and place in fridge for around 10 minutes. Then fry in a little olive oil spray. For the sauce. Process 1/2 tomato & end of one spring onion until smooth. Then add sweetener to taste as well as chilli powder, pour this into small pan and fry with a little spray, add a little water depending on how thick you woudl like it. Serve the cakes over bed of lettuce (remaining vegetable allownce) then place sauce either on the side or on top. Enjoy....... Source: Shane Whatman (Albury) |
| Tom Yum Soup (Seafood Dish) |
| Raw prawns (allowance) 2-3 slices fresh ginger (weighed as part of veg allowance) lemon rind 3-4 pieces mushrooms (allowance) tomatoe (allowance) 2 cloves of garlic halved (weighed as part of veg allowance) sweetener to taste chilli powder to taste salt to taste 1 cup of water Cut tomatoe and mushroom into larger cubes and place in saucepan with all ingredients except prawns. Bring to boil and simmer for 10mins then add prawns and simmer for a further 3 minutes. Remove lemon rind and enjoy! Source: Eli of Albany |
| Tom Yum Soup - Seafood, Chicken or Vegetarian |
| TOM YUM SOUP Tom Yum soup is a Thai style clear soup. You can make it with either chicken, or prawns or vegetarian. INGREDIENTS - Prawn OR Chicken (allowance) Vegetable allowance including: Mushrooms Zucchini chopped Green capsicum chopped onion 1 tablespoon chopped garlic - 1 clove finely chopped ginger – fresh (part of veg allowance) or powdered fresh herbs – basil, coriander (part of veg allowance) dried herbs – “Herbies” Thai Mix (made without additives – just mix of pure spices) chilli, vinegar – apple cider – 2 teaspoons 1/8 lemon juiced (part of fruit allowance) salt and pepper to taste water – 300 – 400 mils a handful of straw mushrooms - kept whole(part of veg allowance) METHOD: In a small saucepan place water and all the ingredients except fresh coriander and lemon juice. Cook for 15 minutes stirring occasionally. To serve, pour into bowl and serve with coriander on top and a squeeze of lemon juice. Source: Zelda Sheldon Sydney Australia |
| Tuna Curry |
| Tinned tuna Vegetables: cut up into small pieces. Tomato Zucchini Onion Herbs and Spices: Curry powder, (up to 1 tspn) salt and pepper, basil, chives, other herbs and spices to taste. Spray-on Olive Oil 1/4 cup water ½-1 Salada crackers or 1 Vita wheat (cracked pepper or plain) (I like the cracked pepper for a change) Spray the saucepan with a small amount of oil, add the vegetables. Crush the crackers and add to vegetables with the herbs and water. Simmer until it thickens to a curry sauce. (5 -10 minutes) Add tuna and heat until warmed through (about 2 minutes or so) Serve with another cracker and a glass of water. Liz Source: Liz (Valley View) |
| Tuna Stirfry |
| Tuna (allowance) Capsicum (allowance) Onion(allowance) Tomato thinly sliced (allowance) Mushroom (allowance) Garlic 2 crispbread (crushed) Spray small amount of oil into frying pan. Add onions & garlic, soften. Then throw in the tomato, capsicum (green), mushroom, tuna and crispbread, moisten with a small amount of diet coke/sprite whilst frying. Source: lmartin |
| Tuna “Mornay” |
| Cauliflower (allowance minus 15 grams) Onion (rest of allowance) Tuna (allowance) Crispbread x 2 Herbs to taste Boil cauliflower & onion until soft enough to mash. Add herbs and mash. Stir through crushed crispbreads and tuna. Cook in frypan either as casserole style (ie: tuna mornay) or mould into patties – works just as well both ways! Source: Cindy (Geelong) |
| Warm Prawn and Paw Paw Salad |
| Ingredients: Raw Prawns (allowance) Lettuce (allowance) Celery (allowance) Cucumber (allowance) Paw Paw (allowance) Garlic granules 2 teaspoons Balsamic Vinegar 1 teaspoon Lite Mayonnaise (allowance) Method: Combine shredded lettuce, chopped celery, and cucumber in a serving dish. Using 1/3 of Paw Paw allowance slice and arrange over the combined salad. Mix mayonnaise and vinegar together and pour over the salad. Spray a small frying pan with oil and add garlic granules. Fry raw prawns until cooked then arrange over salad and remaining paw paw and Enjoy! Source: Amazing Adele (Ellenbrook, Western Australia) |