Friday, October 22, 2010

Dukan Diet Fish Recipes

Dukan Diet Fish Recipe - Attack Phase Approved

During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.

The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.

However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!

When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.

Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet

Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)

There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper

Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.

This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.

Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.

The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.

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