Ingredient:

2 Tbsp extra-virgin olive oil

1 Tbsp sherry or red-wine vinegar

½  tsp cumin, salt and freshly ground pepper

2 mahi mahi, sea bass, halibut, or snapper fillets (6 oz each)

1 jar (12 oz) roasted red peppers

½ tsp cayenne pepper

1 clove garlic (not the whole bulb)

Step:

Step 1:

To make the Harissa, an African chili sauce, combine the red peppers, cayenne, garlic, olive oil, vinegar, and cumin in a blender and puree until smooth. Add salt and pepper to taste. If you don’t have time to make it, try Mustapha’s Moroccan Harissa .

Step 2:

Lightly oil a grill or grill pan, and preheat it on medium high. Lightly season the flesh side of the fillets with salt and pepper and place them, skin site down, on the hot grill.

Step 3:

Cook for 4 to 5 minutes until the skins are lightly charred and crispy. Turn them over and cook another 2 to 3 minutes. When they’re done, the fish should flake with gentle pressure from your fingertip. Serve immediately with a big scoop of Harissa.

Makes 2 servings dine with Roasted red potatoes and spinach sauteed with olive oil and garlic.

Per Serving

320 calories,

33 grams (g) protein,

8 g carbohydrates,

15 g fat (2.5 g saturated),

2 g fiber,

560 milligrams sodium

Ingredient :

1 ½ tsp sesame or peanut oil

2 cloves garlic, minced

1 bunch spinach, washed and stems removed

1 ½ tsp soy sauce

Pinch of sugar

1 Tbsp sesame seeds

Step:

Heat the oil in a wok or saute pan over medium heat. Add the garlic and cook 1 to 2 minutes until it’s very lightly browned.

Add the spinach; saute. stirring, until the spinach is fully wilted, about 5 minutes. (It will look like too much spinach in the beginning, but it will cook down quickly.)

Add the soy sauce and sugar, and cook another minute. Serve with sesame seeds sprinkled on top. Makes 2 servings

Per Serving

100 calories

6 g protein

8 g carbohydrates

6 g fat (1 g saturated)

4 g fiber

390 mg sodium

Ingredient:

2 tsp peanut oil

¼ tsp red-pepper flakes

1 cup bite-sized pieces or strips of red or green bell pepper

¼ medium onion, cut into bite-sized pieces

1 Tbsp orange juice

2 Tbsp jarred jalapefio pepper slices

1 Tbsp hoisin sauce

10 ounces (about 301 medium precooked frozen shrimp, defrosted, tails removed)

Step :

Heat the oil and pepper flakes in a medium-hot skillet, and then aid all the remaining ingredients except the shrimp.

Cook the mixture 2 to 3 minutes, stirring frequently. Acid the shrimp and cook 2 to 3 more minutes.

Stirring frequently. Serve over brown rice. Makes 2 servings

Per Serving:

240 calories

30 grams (g) protein

12 g carbohydrates

8 g fat (1.5 g saturated)

2 g fiber

340 milligrams (mg) sodium

Ingredients

Red snapper, sea bass, or sea bream fillet, 150g x 2

(Whole gutted fish is ideal)

Salt for seasoning Flour for dusting

1 clove garlic

2 tablespoons olive oil 300g clams (mussel or vongole)

1/2 cup white seine

6 pitted black olives

1 teaspoon brown anchovy

1 teaspoon capers

2 teaspoons sun dried tomato

2 teaspoons parsley

1 tablespoon extra-virgin olive oil

1 cup water

Pre-cooked vegetables (such as blanched broccoli, sautéed zucchini,

roasted potato)

Preparation

1. Season fish with salt, lightly dust it with flour.
2. Put olive oil and crushed garlic clove into non-stick frying pan.
3. Fry slowly over low heat until the garlic is golden brown, take the garlic out from the oil.
4. Place fish in and sear both sides over high heat until golden brown.
5. Add clams into the pan, pour white wine, reduce it to a glaze.
6. Add olives, capers, chopped anchovy, chopped sun dried tomato and 1 teaspoon parsley.
7. Add the water, bring to a simmer over medium fire to combine flavors and reduce the liquid until thickened (you can add some vegetables as an option).
8. Drizzle olive oil into the sauce.
9. Serve fish in a shallow bowl with thickened broth and garnish with chopped parsley and a few drops of olive oil.