Fish and Seafood: Our global marketplace has made fish and seafood accessible and affordable. Salmon, tuna, and meaty fish such as swordfish, monkfish, and halibut are available fresh at most supermarkets. Along with plenty of high-quality protein, these lean satisfying fish supply B vitamins, potassium, and moderate amounts of omega-3 fatty acids. Consider including fish in your diet at least once a week to take advantage of the health supporting nutrients in your high protein diet. The fish and seafood recipes here are effective during the 5DPT on Day 4 and work well for your WLS and family menu beyond the Pouch Test.
Sunflower Orange Roughy
Orange roughy is a relatively large deep sea fish with a firm flesh of mild flavor. It is sold skinned and filleted, fresh or frozen. This crispy-on-the-outside, tender-on-the-inside baked fish is flavorful and satisfying while being protein dense. The inclusion of corn flake crumbs adds crunch without turning this into a carb-heavy recipe. Other soft fish may be used in place of the orange roughy. This is a good reheated lunch on Day 5.
1/4 cup corn flake crumbs
2 tablespoons dry roasted sunflower kernels
1 teaspoon salt-free all-purpose seasoning blend
4 (4-ounce) orange roughy fillets
1 tablespoon lemon juice
Preheat oven to 425°F. On a piece of waxed paper combine the corn flake crumbs, sunflower kernels, and seasoning blend. Place orange roughy fillets on a plate and sprinkle with lemon juice. Dip fillets in corn flake mixture and press crumbs to adhere to fish. Place on a foil-lined baking sheet lightly sprayed with cooking spray. Use any remaining crumb mixture to press on fish. Bake the fish on the middle rack in a preheated oven for 10 to 12 minutes or until fish is done. Serve warm. Nutrition: Serves 4. Per serving: 201 calories, 23 grams protein, 9 grams fat, 6 grams carbohydrate. Note: Sunflower seeds are a nutritional power ingredient packed with vitamin E and folate. They also provide goodly amounts of the minerals magnesium, copper, iron, and zinc.
Salmon with Mustard Cream Sauce
Salmon is rich in omega-3 fatty acids which appear to have several health benefits including lowering triglycerides, maintaining heart rhythm, and decreasing the risk of clot formation in the arteries. Once you have completed the 5DPT consider including salmon in your menu at least once a week to take advantage of the health promoting nutrients it provides.
4 (4 to 6-ounce) skinless salmon fillets
1/2 cup sour cream, reduced-fat
1 1/2 tablespoons Dijon-style mustard
2 teaspoons fresh dill, chopped
1 1/2 teaspoons lemon juice
1 clove garlic, minced
1/4 teaspoon salt
Preheat broiler and spray broiler pan lightly with cooking spray. Place salmon fillets on a broiler pan, and spray them lightly with cooking spray, season with black pepper. Broil 8 to 10-minutes or until salmon flakes when tested with a fork. Sauce: Meanwhile, in a small bowl combine sour cream, Dijon-style mustard, fresh dill, ¼ teaspoon black pepper, lemon juice, garlic, and salt. Place one filet on each plate and garnish with 2 tablespoons of the Mustard Cream Sauce. Serve warm, 1 fillet per person, with 2 tablespoons of sauce. Nutrition: Serves 4 (1 fillet and 2 tablespoons sauce). Per serving: 254 calories, 36 grams protein, 10 grams fat, 3 grams carbohydrate.
Buttery Lemon Shrimp
This is a healthy take on the classic shrimp scampi. Reheat leftovers gently for a enjoyable afternoon snack or toss with scrambled eggs for a protein dense breakfast on Days 4 and 5 and Beyond the 5DPT.
zest of 1 lemon
1 tablespoon fresh chives, chopped
1/4 cup yogurt-based spread (see note)
2 tablespoons lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon paprika
1 tablespoon olive oil
1 pound peeled and deveined large shrimp
1 teaspoon Old Bay® Seafood Seasoning
Combine lemon zest with chopped chives and set aside. In a small bowl mix the yogurt-based spread, lemon juice, Worcestershire sauce, and paprika. Set aside. Place the olive oil in a 10-inch skillet over medium heat. Add the shrimp and Old Bay® Seafood Seasoning and cook and stir until shrimp turns pink. Add the yogurt spread and continue cooking until shrimp are done. Divide shrimp and sauce evenly among four bowls and garnish with the lemon zest and chives. Nutrition: Serves 4. Per serving: 171 calories, 26 grams protein, 6 grams fat, trace of carbohydrate. Note: At our home we love the healthy and readily-available yogurt-based spread Brummel & Brown. It is heat stable and has a creamy buttery taste. Brummel & Brown is 35% vegetable oil and 10% non-fat yogurt. It is made in the USA by Unilever.
Pan-Seared Scallops with Cherry Tomatoes
Sea scallops are about 1˝ inches in diameter. The meat is chewy, sweet, and moist. They must be cooked quickly to avoid becoming rubbery. In addition to pan searing they are used in soups, stews, and salads. This recipe requires quick cooking over very high heat. A 3-ounce serving of sea scallops is only 75 calories and contains 14 grams protein with only trace amounts of fat and carbohydrate.
1-pound sea scallops, fresh (or frozen and thawed)
1 tablespoon olive oil
1 (8-ounce) package cherry tomatoes
2 tablespoons balsamic vinegar
2 tablespoons fresh basil, chopped
Heat the olive oil in a 10-inch heavy-bottom skillet over high heat. When the oil is hot add the scallops and allow them to sear and cook quickly, do not disturb or the flesh will tear. As the scallops become opaque, carefully turn and cook another 2 to 3 minutes until done. Remove to a plate and tent loosely with foil to keep warm. Lower heat to medium-high, and add cherry tomatoes to skillet. Cook and stir until tomato skins just begin to pop. Stir in balsamic vinegar and fresh basil, and cook another minute, stirring to coat all tomatoes. Serve warm tomatoes, with scallops, drizzling with the balsamic vinegar pan sauce. Nutrition: Serves 4. Per serving: 123 calories, 20 grams protein, 1 gram fat, 7 grams carbohydrate.
Kaye Bailey is the author of countless articles syndicated in several languages, and books available in print and electronic format including The 5 Day Pouch Test Owner's Manual 2nd Edition 2012, (1st Edition 2008 out-of-print, 50K copies in circulation); Day 6: Beyond the 5 Day Pouch Test (2009 – 3rd Printing January 2015); Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love (2012).
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Day 4 Page 2: Ground Meat and Poultry
Day 4 Protein Recommendations:
Ground meat (beef, poultry, lamb, game) cooked dry and lightly seasoned; shellfish, scallops, lobster, steamed and seasoned with citrus, herbs and vegetables; salmon, or halibut steaks, tofu and vegetarian burgers are acceptable.
Day 4 5DPT Plan