Filet of Sole with Tomatoes and Olives

As those who follow my blog know I do 99% of my grocery shopping at Trader Joe's. This means that I sometimes have to substitute a certain ingredient for the similar but not quite the same ingredient that TJs happens to have available that week.

Having said that I would be remiss not to mention that my "Filet of Sole" was actually a "Filet of Hake" (which doesn't sound nearly as fancy.) Like Sole, Hake is a low fat, firm, mildly flavored fish. Also like Sole, the mercury content is very low so it's safe for my pregnant friends:) Feel free to choose either fish (or another similar substitute, Cod) for this dish.

Ingredients:
Parchment Paper
4 sole fillets (6 oz each)
1 tbsp plus 4 tsp olive oil
2 cloves garlic, thinly sliced,
1/8 tsp red pepper flakes
1 cup grape tomatoes, halved
2 tbsp capers, drained
8 large pitted kalamata olives, halved
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
8 tsp white wine
4 tsp unsalted butter
8 fresh thyme sprigs

Directions:
Heat oven to 450 degrees. Fold four 15 inch square pieces of parchment paper in half. Starting at the fold of each piece, draw a large half heart. Cut along outline and open. Place1 fish fillet to the right of each crease.

In a small skillet, warm 1 tbsp oil over medium heat. Saute sliced garlic and pepper flakes until garlic turns golden, 1 minute. Removed the skillet from heat, stir in tomatoes, capers, and olives.

Sprinkle fish with salt and pepper then top each fillet with 2 tsp wine, 1 tsp butter, 1/4 tomato mixture and two sprigs of thyme.

Fold other half of heart over fish. Starting at top of each half heart and continuing to the bottom, fold tightly to seal packet. Twist tail tightly to seal completely.

Place packets on a large rimmed baking sheet, roast 8 minutes.

Flank Steak Salad

After a week of "light" salads Dave and I decided to try something heartier. This may seem like an odd choice for me since I very rarely eat red meat. But that is exactly why I chose it.

There is no question that red meat is a great source of protein and iron. One 3 oz. serving provides 23 grams of the recommended 60 grams of protein per day and 15 percent of your daily iron intake.

However, a 3 oz serving also contains 15 g of fat. Your daily fat intake should equal no more than 90 grams and intake of saturated fat (contained in animal products like red meat, whole milk dairy products and some vegetable oils) should remain below 30 grams.

If you typically avoid saturated fats, processed food (deli meat, cheese spreads, frozen meals) and especially transfats (fast food, vegetable shortening/margarine and fried food) feel free to indulge in this salad. However if you've been to the fair lately, well, there's always next week;)


Ingredients (serves 4):

24 oz cherry tomatoes
3 Tbsp low sodium soy sauce
2 Tbsp balsamic vinegar
1 Tbsp agave
1 lb flank steak
2 bags (10 oz each) chopped romaine lettuce
4 Tbsp feta cheese

Directions:

Prepare outdoor grill for direct grilling on medium-high (or preheat broiler.) Fold 30" by 12" sheet of heavy-duty foil crosswise in half. Place tomatoes on double thickness of foil; bring long sides of foil up and fold several times to seal well. Fold over ends of foil to seal in juices.

Sprinkle 1/4 tsp each salt and pepper all over steak, place on hot grill (or under broiler) with tomato packet. Cook 10 minutes for medium rare steak, turning steak over once.

In a small bowl, whisk soy sauce, vinegar, agave and 1/8 tsp freshly ground black pepper.

Toss 1/3 of dressing with lettuce. Divide lettuce among plates. Top with steak, tomatoes, remaining dressing and feta cheese.

Wahoo Watermelon

I  absolutely LOVED all the mango and pineapple in the Tone It Up Beach Babe 5 day slim down. But I realized I have been neglecting my favorite summer fruit. . . watermelon!!

To compensate for that I included watermelon in both my breakfast and my lunch today. I had never included watermelon in my smoothies even though I have one for breakfast everyday. Nor had I grilled watermelon (or even heard of such a thing.) So today was not only a day of watermelon, it was a day of firsts.

Grilled Watermelon, Mint and Feta Salad

1 small watermelon cut into 1 inch thick rounds
1/2 cup small mint leaves, torn
2 ounces feta cheese, crumbled into large chunks
1 tbsp olive oil
1 tbsp balsamic vinegar
1/4 tsp salt and black pepper

Heat grill or pan over high heat until very hot. Grill watermelon rounds, turning once, until charred (about 2-3 minutes per side). Transfer watemelon to a cutting board and remove ring; cut rounds into wedges
Arrange watermelon on a serving platter, sprinkle with mint and feta. Drizzle with olive oil and vinegar, then sprinkle with salt and pepper.

*You can also serve over a bed of watercress or arugula 

 Watermelon Lime Frosty

3 cups watermelon, frozen
1 ripe banana, frozen
2 tsp agave nectar
Zest from 2 limes
Juice from 2 limtes (about 4 tsp)
1/2 cup water

Wahoo!!!

Beach Babe inspired Grilled Salmon and Pineapple

I am not the girl who can easily lose a few pounds in a week. At least I didn’t think I was. When I began my weight loss “journey” a year and a half ago it took me two full months to lose 10 lbs. (That is an average of a pound a week for those who are counting.) It was extremely frustrating. I was eating right and working out every day so I couldn’t understand what the problem was. Then my boyfriend brought it to my attention that it had taken two full years to gain the weight and it was unrealistic to think I could lose it in a couple weeks. He was right – this was two years of grilled cheese sandwiches, French fries and corn dogs I was ridding myself of. The “detox” was definitely going to take more than a couple weeks.

I am now going on 18 months of living the Tone It Up lifestyle (eating clean, exercising regularly and staying hydrated.) I have lost an additional five pounds and have kept those fifteen pounds off for a year. . . more or less. A week ago I was coming off of two weddings and a 30^th birthday party. (In other words a carb and booze bender.) But I had an advantage that I didn’t have a year and half ago. Under that gluttonous outer layer was a fit and healthy individual who had just slightly strayed the course. I started the Tone It Up Beach Babe five day slim down last Monday and lost five pounds in TWO DAYS. I never imagined it could happen that quickly because it certainly didn’t the first time.

If I’ve said it once, I’ve said it a million times. . . Tone It Up is a life changer. (And it helps that the Beach Babe slim down recipes are delicious!) Here is one more Beach Babe inspired recipe before I go back to the “regular” Tone It Up lifestyle.

Ingredients:

2 tbs orange juice

1 tsp olive oil

1 pinch paprika

1 tbsp pineapple juice

2 salmon filets, skin on

1 ½ inch thick pineapple ring

Directions:

In a small bowl, combine orange juice, olive oil, paprika and pineapple juice. Place in a plastic bag with salmon, let sit for 30 mins at room temperature

Heat grill to medium high. Place salmon skin side down on a piece of foil and grill for 10 minutes for each inch of thickness. Slide a flat spatula between skin and salmon to separate.

Grill pineapple rings until you get sear marks on each side. Let cool and dice, then top salmon filets.

Go Go Mango Chicken

Weddings, birthday parties and the 4th of July holiday. Not a good time to diet (or even eat healthy!)

After a week of gluttony I am hopping (back) on the Tone It Up slim down wagon. This time with the "Beach Babe" 5 day slim down. The Beach Babe is a Hawaiian inspired version of the regular Tone It Up nutrition plan full of tropical fruit, lean protein and coconut (oil/water/milk.) Much like the traditional 7 day slim down the 5 day encourages members to avoid grains/starches, exercise twice a day and stay hydrated. Easy to do when the recommended food and drink is so delicious. And who wouldn't want to start the day off with a dip in the pool when it's already 70 degrees outside?

I'll admit, the plan does require quite a bit of prep work (thanks to all those fresh ingredients) But here is a Beach Babe inspired recipe that may also be the easy thing you'll ever cook.

Ingredients:

2 Skinless Chicken Breasts
1 12 oz jar Pineapple Salsa (Trader Joe's)
1 1/2 cups fresh or frozen Mango chunks

Directions:

Preheat oven to 350 degrees

Place chicken breasts in baking dish, cover with salsa and top with mango chunks. Lightly drape with aluminum foil

Bake for 30 - 40 mins or until chicken is done and juices run clear. 

If you don't live near a Trader Joe's (or you forget the salsa like I did) you can make your own with other ingredients from the Beach Babe 5 Day:

1 cup finely chooped fresh pineapple
1/2 cup diced red bell pepper
2 Tbs jalapeno pepper
1/4 cup orange juice
1/4 cup chopped red onion
1/2 tsp cumin