Nut Crusted Baked Fish with Roasted Vegetables

Delicious!

INGREDIENTS

Approximately 2 Tablespoons plus 1 teaspoon Peanut or Vegetable oil

1 lb fresh thick Corvina Filets (you may substitute another white fish such as Grouper or Snapper)

1/2 cup chopped Pecans

1/8 cup Almond Meal

1/2 teaspoon Onion Powder

1/4 cup Carbalose Low Carb Flour (may be purchased from Netrition.com )

1/4 teaspoon Cayenne Pepper

1 Egg

1 Tablespoon Water

2 Bell Peppers, preferably one each of two different colors such as a Red and a Yellow.

1 medium Zucchini

1 medium Yellow Squash

Old Bay Seasoning (or Seasoned Salt) and Freshly Ground Black Pepper

Preheat the oven to 425 degrees.

Cover a shallow roasting pan or jelly roll pan with aluminum foil and coat with about 1 tablespoon of oil.

Use your fingers to distribute the oil so that the entire surface has a thin coat.

Chop the Pecans using a hand chopper.

In a shallow bowl, mix the chopped Pecans with the Almond Meal, Onion Powder and 1/4 of a teaspoon of Old Bay seasoning.

In another shallow bowl mix the Carbalose Flour with the Cayenne Pepper.

In another shallow bowl, wisk together one egg with 1 teaspoon of the oil and a tablespoon of water.

If needed, cut the filets into serving sized pieces.

Rinse with cold water and pat dry with paper towels.

Dredge the filets in the flour mixture and shake to remove any excess flour.

Next, dredge the floured filets in the egg mixture.

Coat the filets with the nut mixture pressing lightly to ensure they stick.

Place the filets in the middle of the prepared pan.

Wash, clean and cut the peppers, yellow squash and zucchini into chunks, and place in a large bowl or ziploc bag.

Drizzle about 1 tablespoon of oil over the veggies and season with Old Bay and Black Pepper to taste.

Stir or shake to ensure even coating.

Arrange the vegetables around the filets in the pan.

Bake in the preheated oven for approximately 25 minutes or until the fish and veggies start to brown and the fish flakes easily with a fork.

Serve!

Enjoy!

Low Carb Swiss Steak

Low Carb Swiss Steak

This takes a little preparation but once that's done you can relax while it slow cooks in the oven until the meat is so tender it falls apart, no knife required.

INGREDIENTS

1.5 pounds beef round steak (you can buy this already sliced or buy a roast and slice it yourself)

Kosher Salt (to taste)

Freshly Ground or Coarsley Ground Black Pepper (to taste)

1/2 a cup of Carbalose Low Carb Flour (you can buy this from netrition.com)

Oil for frying

1/2 large Oninon thinly sliced

1-2 cloves of garlic, minced (or 1/2-1 teaspoon minced garlic from a jar)

1 - 2 stalks Celery, thinly sliced

2 Tablespoons Tomato Paste

1 can diced Tomatoes

2/3 teaspoon Smoked Paprika

1/2 teaspoon dried Oregano

1/2 Tablespoon Worcestershire Sauce

3/4 - 1 cup Beef Broth

INSTRUCTIONS

Thinly slice the onion and the celery stalk(s).

Add a small amount of oil to a dutch oven on top of the stove, over medium heat.

Sautee the onions and celery until soft.

Add the garlic and sautee another 2-3 minutes. Remove the vegetables from the dutch oven and set aside.

Preheat your oven to 325 degrees.

Slice the roast into fairly thin pieces - approx 1/3 of an inch thick.

Sprinkle the meat slices liberally with the kosher salt and pepper on both sides.

Place the Carbalose Flour in a shallow dish and dredge the meat on both sides.

Place the dredged meat into a ziploc bag and pound with the textured side of a meat mallet on both sides, until it is about 1/4 inch thick.

Dredge in the flour again, and set aside. Repeat until you have all the meat slices prepared this way.

Add a small amout of oil to the same pan you used to cook the onlons and celery. On meduim heat, brown them meat in small batches, setting aside until you've browned all the pieces.

Return the onions, celery and garlic to the dutch oven.

 Add the can of tomatoes, tomato paste, paprika, oregano, Worcestershire sauce and beef broth.

Stir until combined.

Add the meat, be sure and cover with the sauce mixture.

Cover tightly and bake for 2 - 2 1/2 hours or until the meat falls apart easily with a fork.

You may want to check on the progress after about an hour and a half and add a little more beef broth it the sauce is getting too thick too fast.

Serve!

Enjoy!

Note: This recipe makes 4 servings at approximately 9.5 carbs per serving.