Archive for January, 2011

Grilled Seafood Salad

Salt & Pepper Squid w/ Seared Tuna Steak

One very delicious and nutritious  high protein meal in 15 minutes

Prep time: 5 mins
Cook Time:  5-6 mins for squid, 4-5 mins for tuna
Serves: 2-3

Squid & tuna should be just at room temperature before you start cooking, not cold!
Tuna (both bought from local fish monger)
Dash of Sea Salt
Cracked pepper
Half a red onion, sliced
Fresh coriander
1 red chili, sliced (seeds discared if you do not handle spice well)
Wild capers

For the Squid:
Have your local fish man clean the squid for you.
Rinse the squid and pat dry.
Slice into strips or chunks.
Heat a sautee pan with 1-2 tablespoons extra virgin olive oil over medium high heat.
When hot, place the squid in the pan and season with a dash of sea salt & lots of fresh cracked pepper.  Saute for 1 minute.
Toss in the onion and red chilles.
Sautee a further 5-6 minutes until the squid is no longer translucent and cooked through.
Remove from heat and toss in some fresh coriander.

For the tuna:
Wash the rocket/spinach in a bowl of water with 1 teaspoon apple cider vinegar.  Drain, rinse and spin in a salad spinner to dry.
Place bed of rocket/spinach on a plate & move onto cooking the tuna.
Season both sides of the tuna steak with a dash of sea salt and fresh cracked pepper.
Heat a sautee pan with extra virgin olive oil until hot.
Place steak in pan and sear for 1-2 minutes each side (centre should be raw).  You can cook through if you do not like seared.
Place the steak on the bed of rocket/spinach and sprinkle with capers.

Bon appetit !

Cabbage Coleslaw


Cabbage coleslaw


I like this delicious recipe for many reasons, it tastes great, its high in protein, low in carbs and fat  and  ready in 5-10 minutes.


-1 (1kg) green cabbage

-1 medium onion thinly sliced (optional)

-1 small can water chestnuts, coarsely chopped (optional, mainly for texture vs. flavor)

-2 TB chopped fresh Italian parsley (flat leaves)

-2 cups cottage cheese small curd (16oz)

-1/2 cup + 2 TB light mayonnaise

-Half a lemon or lime, juiced (seeds discarded)

-Sea salt & fresh cracked black pepper to taste



Toss everything into a bowl and mix until well incorporated. Enjoy!