Cost: $5 (CD)
Markets: No Frills
Notes: This can feed three. Also I would add some cheese such as feta or goat to this dish added flavor fun.

Ingredients Purchased in Bold:

• 10-12  Medium sized cleaned shrimp
• 6 Large eggs, beaten
• 1 Cup of steamed broccoli florets
• 1 Clove of garlic thinly sliced
• 1/2 Lemon, juice
• 1/2 Cup of all purpose flour
• 1 tsp of Salt
• 1 tsp of Pepper
• 1 TBSP of Dried Oregano
• 2 Small Yams medium diced
• 1 Small Onion, medium diced
• 1 tsp of Apple cider vinegar
• 1-3 TBSP of Butter to cook the frittata and shrimp scampi
• 1 TBSP Canola oil for the yam fries
• 1-2 TBSP of Herb Bread crumbs

Quickie Recipe

Yam Fries

Add oil to pan and sauté onions for two minutes.  Add yams and cover until cooked 15-20 minutes.  Medium low heat.

Scampi

Add salt, pepper, and oregano to flour. Dredge shrimp in flour. In the pan you are to make the frittata, add butter and garlic. Add shrimp and cook. Add lemon juice towards the end of cooking.

Frittata

Over medium high heat using the same pan that cooked the scampi add more lube then add the beaten and seasoned eggs. Cook for a minute and then add the broccoli florets and cook covered for 3-5 minutes.  Turn broiler onto high. Sprinkle bread crumbs all over frittata. Broil until almost cooked. Add shrimp scampi and return to broiler until shrimp is warm and eggs are cooked.

Cost: $10 (CD)
Markets: Longos
Notes: This is a super easy, healthy and delicious way to prepare salmon. Great on a hot summer night.

Ingredients Purchased in bold:

• 2  ( 1/2 pound) pieces of salmon fillet (no skin)
• 4 Cups of chicken broth
• 3 Cloves of crushed garlic
• 1 Lemon, juice
  
• 1 Lime, juice
  
• 1 Orange, juice
• 1 TBSP of dried oregano
  
• Salt and pepper to taste
  

Quickie Recipe:

Combine broth, citrus juices, crushed garlic and oregano in a pot and bring to a boil. Place Salmon in an oven proof dish and pour broth over fish. Cover with plastic wrap and place in the refrigerator for one hour. To make the sauce, strain the poaching liquid and reduce it until it renders just under a cup. Pour over salmon and serve.

Cost: $9 (CD)
Market: Longos
Notes: Any white fish will do. This is Haddock and it’s a delicious mild fish.

Ingredients Purchased in Bold:

• 1 Pound of white fish fillet
  
• 1 Small red onion, thin sliced
• 2 Lemons, juice
• 1/2 Cup of non-fat yogurt
• 4 cloves of minced garlic
• 1 TBSP of Cumin
• 2 TBSP of Graham Marsala spice (get this at an ethnic market)
• 1 TBSP of Turmeric
• 1/2 TBSP of Paprika
• 1 TBSP of Extra Virgin Olive oil
• Salt and Pepper to taste

Quickie Recipe:

Combine all of the ingredients in a  bowl or bag and marinate for at least 4 hours. Place in an oven proof dish or cookie sheet and broil on high for 8 minutes per side.

Cost: $10.00  (CD)
Markets: Seacore, No Frills
Notes: I couldn’t find fresh Mahi Mahi. However, the frozen product I did find was awesome! I also made my own corn tortillas. You can buy your own and that’s fine, but I couldn’t find corn tortillas up in my part of the woods. However, they did have the corn flour to make them. It’s called MASA. Odd, isn’t it?

Ingredients Purchased in Bold:

• 2 Mahi Mahi fillets (1 pound in total)
• 4 Corn tortillas  – corn flour (make tortillas as directed. It’s so easy!)
• 1 Cup packaged shredded cabbage (dry coleslaw)
• 1 tsp of rice wine vinegar (combine that with cabbage and salt and pepper)
• 1 Cup of salsa verde (tomatillo salsa)
  
• 1/2 Roasted red bell pepper (hola sauce)
• 1 Shallot (hola)
• 2 Cloves garlic (hola)
• 3-4 Lime, juice (hole)
• 1/2 tsp Chili powder (hola)
• Salt and pepper to taste (hola)
• Fresh Guacamole. Here is the recipe.
• Cilantro for garnish

Quickie Recipe

In a blender combine sour cream, lime juice, roasted pepper, garlic, shallot and chili powder to make the hola sauce. Season with salt and pepper to taste.  In a non-stick pan cook fish on medium high heat with the salsa verde. Add some oil if you need to. Cut fish into chunks and set aside. Heat or make tortillas. Spread guacamole all over one side of the tortilla, layer a few TBSP of fish, add hola sauce, add cabbage mix, add more hola sauce and garnish with cilantro if you like. Serve with a fresh margarita.

Cost: $4.75 (CD)
Market: No Frills
Notes: Purchased frozen halibut skewers. I recommend you buy fresh and make then yourself. Halibut is good and so is Mahi Mahi.

Ingredients Purchased in Bold:

• 1 Pack of frozen halibut skewers (the came with the red and green bell peppers)
  
• 4 Limes, juice
• 1/4 cup of EVOO
• 1 TBSP of dried thyme
• 3 Cloves garlic, minced
• 1 TBSP of Paprika
• Salt and pepper to taste

Quickie Recipe

In a bowl combine lime juice, EVOO, paprika, thyme, garlic and salt and pepper and mix. Cover thawed halibut skewers in marinade for 30-60 minutes. Broil skewers for 3-4 minutes turn 3 times.

Cost: $15 (CD) just for the fish
Markets: Longos

Ingredients and Recipe Here

Cost: $18.50
Markets: Longos, No Frills
Notes: This will feed 4 people as a light meal. Arctic Char is a fatty fish. Treat it like Salmon or Rainbow trout.

Ingredients Purchased in Bold:

• 1 LB of Arctic Char fillets
• 8 Roma tomatoes, diced
• 4 Cloves of minced garlic
• 1/2 cup (packed) of Italian Parsley, minced
• 1 TBSP of Extra Virgin Olive oil
• Salt and Pepper to taste

Quickie Recipe

On medium high heat add EVO to a skillet or pot. After a minute add tomato and cook for two minutes. Add garlic and cook for two minutes. Add parsley, stir, cover and turn to low. Set the broiler to high, season and cook Arctic Char for 5-7 minutes each side. Plate fish on top of seasoned tomato sauce.

Impromptu dinner party at our friends Corrine and Stefan’s place. I had pork already marinating for 2 days when Stef called. He graciously got all the other ingredients including a salad which is not pictured.  We both cooked.  Everything was cooked on a propane gas grill except the shrimp. See below for recipes.

Pork Souvlaki Skewers

Cost: $7.00 CD
Markets: Longos and No Frills
Notes: This is an easy, yet impressive dish to make. Serves 4

Ingredients Purchased in Bold:

• 1 Pork tenderloin, cut inton 1/4 inch slices (was on sale 2 loins for $8.00 CD)
  
• 2 Lemons, juiced
• 4-5 Cloces of minced garlic
• 1 Medium red onion in 1 inch pieces
  
• 1 Red bell pepper in 1 inch pieces
  
• 1 Package of White mushrooms
• 1 Green Zucchini, sliced
• 2-3 TBSP of Extra Virgin Olive Oil
• 2 TBSP of Dried oregano
• 2 TSPB of your favorite steak season salt
• Pepper to taste

Quickie Recipe

Marinate the pork pieces with the lemon juice, olive oil, steak season salt, oregano, garlic and pepper for TWO DAYS. Thread meat and veggies in desired order and reserve the marinade.  BBQ on high for 3 minutes  on each side. Rotating a quarter turn 4 times. Boil marinade in pot on stove for 2 minutes and pour over meat and veggies prior to serving.

NY Strip

Cost: $13.50 CD
Market: Metro

Ingredients Purchased on Bold :

• 1 NY strip
• 2 TBSP of Extra Virgin Olive Oil
• 2-3 TBSP of your favorite steak season (I used a combination of white pepper, thyme, salt and garlic powder)
• Pepper to taste

Quickie Recipe

Rub meat on both sides with olive oil and then liberally sprinkle on season salt and pepper. Pre-heat oven to 350 F. This will be used to finish cooking the meat since it’s most likely a thick cut. On a clean hot grill place the NY strip horizontal on the grill and cook on high for 4-5 minutes and DO NOT fiddle with the meat. Rotate the meat 90 degrees on the same side and cook for 4-5 minutes. This will give you that nice grilled grid look. Turn meat over and repeat and then finish cooking in oven for 5 minutes. Take out of the oven and let meat rest for 5 minutes and then slice and serve.

Garlic Shrimp

Ingredients:

• 1 lb of Large cleaned uncooked shrimp (you can leave the tails on)
• 1/2 cup of diced onion
• 2 TBSP of minched garlic
• 2 TBSP of minced ginger
• 2/3 Cup of soy sauce
• 1 tsp of sesame oil
• 1 tsp of sesame seeds as garnish
• 1 TBSP of Canola oil
• 1 TBSP of honey
• Pepper to taste

Quickie Recipe

One medium high heat oil in a pan and saute the ginger, garlic, and onions until the onions are lucid (do not brown). Add the raw shrimp and cook for a 1-2 each side. Add the soy sauce, sesame oil, honey and pepper and cook for another 1-2 minutes.

Grilled Asparagus

Ingredients:

• 2 Bunches of asparagus
• 1 Lemon, juice
• 1 TBSP of Dried oregano
• 2 TBSP of Extra Virgin Olive oil.

Quickie Recipe

Combine all ingredients. Grill on high for 2 minutes each side.

Pictured above can feed two people

Cost: $12.50 CD
Markets: Sunny Supermarket, Longos
Notes: These steaks were big and the cauliflower was massive. We fed four pouple with this recipe.

Ingredients Purchased in Bold

• 2  Pieces of Salmon steak (there were bout 1/2 pound each)
• 1 Large head of cauliflower
• 2 Heads of roasted garlic (To roast garlic cut the tip off the head and drizzle with olive oil and season with salt and pepper. Roast in a 350 F oven for 40-50 minutes.)
• 2 TBSP of Turmeric
• 2 TBSP of Chicken Base (you can omit if you’re a vegetarian)
• Salt and Pepper

Marinade

• 2 Limes, juice
  
• 1 Lemon, juice
• 1 TBSP of Cumin
  
• 2 Cloves of minced garlic
• 1-2 TBSP of honey
• Salt and Pepper

Quickie Recipe

Marinate Salmon steaks for at least one hour. Cut cauliflower into pieces and boil the hell out of them until fork tender. Strain and put in food processor with roasted garlic, turmeric, and chicken base and whip into puree. Season to taste. Broil salmon steaks 7-10 minutes each side. You can use the excess marinade as a quick sauce by reducing it by half.

Cost: $6.75 CD
Markets: No Frills, Longos
Notes: You can use frozen salmon fillets here to save some cash which is what I did.  This is one of my favorite recipes. Great for seduction as as well as dinner parties.

Ingredients Purchased in Bold:

• 2 pieces (1/4 pound each) of salmon
• Feta Cheese 100 grams
• 1 Lemon
• 4 TBSP of Pesto (previously made from dinner a few nights ago)
• 1 Roasted pepper (previously made from dinner a few nights ago)
• Salt and Pepper to taste

Quickie Recipe

Go here for the complete recipe. The only difference is to add the roasted pepper to the pesto covered salmon.