Tag: kegoskitchen

RoseMary Lemon Pepper Salmon and Lobster with Crab stuffed Sweet Potato

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Looking for a new meal idea to make for dinner or your meal Prep. Then this recipe is perfect for you. So many flavors interfusing to make such a yummy meal. Lets go on a flavorful ride.

Ingredients

1 lb of salmon

Fresh rosemary

Minced garlic

Olive oil

Salt

Black pepper

Garlic powder

Red Pepper Flakes

Lemon Pepper seasoning

Butter

1 egg

Bread crumbs

1 lemon

1 Lobster tail

Crab stuffed sweet potato

1 large sweet potato

3 oz of crabmeat

3 springs of green onion (chopped)

½ cup Greek yogurt

½ small yellow onion

nutmeg

 

In a bowl beat 1 egg and place aside. Take salmon pieces and dip into egg and place on a plate. Season fish with salt, black pepper,red pepper flakes, and lemon pepper. Sprinkle Break crumbs upon fish . Sprinkle chopped rosemary upon Fish and squeeze half a lemon on top of fish.

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In a pan heat up 2 TBSP of olive oil. Place fish skin down and begin to pan sear on each side for 6 minutes each. Add in 1 Tbsp. of butter into pan. Add in 1 tbsp of mince garlic into the pan. After 6 minutes, check the color of the salmon from the side it should be turning white, and then flip it. Begin to cook the other side. When done set aside

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Lobster

Cut Lobster tail into half using a sharp knife

Heat up a pan with 2 Tbsp of olive oil

Season Lobster tail with salt, pepper, garlic powder, and Lemon pepper

Add in 1 tbsp of minced garlic

Pan Sear the lobster shell up for 3 minutes one side and then flip and pan sear shell down.

Continue to flip until done, and the shell is completely red, Set Aside

 

Sweet Potato

Chop and boil sweet potato. Add in greek yogurt, green onions, yellow onions, and chopped crabmeat. Season with ½ tsp salt, ½ tsp black pepper, and ½ tsp of nutmeg. Using a masher mash and mix the mixture

Plate your food and Enjoy

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Jerk Crab Legs

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Its almost summer time, and who doesn’t love a cold drink with some crab legs! Jerk crab legs are so good. Try my recipe below and let me know how it goes

Ingredients

3 TBSP of butter

1 lb of crab legs

½ tsp Jerk seasoning

½ tsp Cayenne pepper

½ tsp Cajun seasoning

3 TBSP of minced garlic

1 lemon

 

Preheat Oven to 350

In a pot melt the butter, add all the seasonings and garlic to the pot and mix. Remove from heat

Coat baking pan with Olive oil. Place crab legs on a baking sheet . Lightly season Crab legs with Jerk seasoning.

Using a brush, brush butter mixture all over crabs.

Bake for 7- 10 minutes

Squeeze lemon over Crabs and enjoy

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Banga Rice

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Banga Rice is a dish that is popular among the Naija-Delta people. Every time I traveled back home to Nigeria, I make it a point to eat Banga Rice. It has such an authentic taste, I always told my self that I must make it! So I finally did with the help of some tips from my Warri friends, the dish came out so yummy.

Enjoy !

Palm Fruit Extract ( can preferably)

Crayfish 3 TBSP

Smoked fish

Beef Stock

2 Red onions

Maggi cube

Parboiled Rice

4 Fresh Habernero

Blend red onions and habanero, set aside.

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Begin to boil Palm Fruit extract, add about ½ cup of water. Boil for 15-20 minutes.

Add in smoked fish, blended onions, Beef stock, maggi cube, and crayfish. Taste to meet your preference. Continue to boil on low- medium heat for 10 minutes.

Add in Parboiled rice, make sure the palm fruit mixture is more than the rice.

Cook for 30 minutes on medium low heat.

For the last 15 minutes reduce your heat to low and cover the pot with foil.

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All done enjoy

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Shrimp Stuffed Salmon

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Don’t we all love salmon? Stuffing it with your favorite cheese and shrimp, will take it to another level. No need to go to your favorite restaurant to order Stuffed Salmon, try my recipe at home and be done in 30 minutes. This recipe is healthy and Fit-Fam approved, Enjoy.

Ingredients

4-6 (6 oz. ) fillets of salmon

½ cup of shrimp

3 oz. of lite cream cheese

¼ cup of feta cheese

¼ of red bell pepper chopped

¼ of green bell pepper chopped

½ cup of Panko Bread crumbs

¼ cup of shredded Parmesan cheese

Cayenne pepper

salt

Black pepper

Garlic powder

Thyme

1 and ½ cup of spinach

 

Preheat oven to 350, spray baking sheet with cooking spray

Season shrimp with above seasoning and pan sear for 2 minutes in olive oil. Set Aside

Season Salmon with above seasonings sparingly.

Place spinach in a bowl and microwave for 45 seconds. (Wilted spinach)

In a medium mixing bowl combine cream cheese, feta cheese, shrimp, bell peppers, and spinach. Mix well together.

Cut a slit lengthwise 3/4 of way through each salmon fillet. Evenly divide stuffing into each slit and place on prepared baking sheet.

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Sprinkle Breadcrumbs and Parmesan cheese on top of fillets.

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Bake for 17 minutes at 350 degrees and for 3 minutes at 500 degrees.

Serve over your choice of vegetables. Enjoy

This meal is 340 calories, 40 grams of carbohydrates, and 8 grams of Carbohydrates.

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Coconut Curry Catfish

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This healthy dish is to die for. So many different flavors exploding in your mouth. I hope you like this dish as much I do .

Ingredients

1 and ½ cup of coconut milk

1-2 lbs of Catfish cut into 1 inch slices

2 cloves of garlic crushed

1 and ½ tsp of curry

1 tsp of cumin

3 Tbsp of fresh minced ginger

4 fresh basil leaves

1 tsp of cayenne pepper

3 tbsp of coconut oil

¼ cup of fresh chopped cilantro

1 yellow onion

½ cup of low sodium chicken broth

1 chopped habanero pepper

In a medium pot place fish with water to boil. Parboil for only 2-3 minutes. You to half way cook it . Season at your discretion. Set aside

In a pan heat up the coconut oil on medium heat. Add in chopped ½ onions, ginger, and habenero ; begin to fry for 2-3 minutes. Add the curry in at this time and continue to stir for 1 minute. Add in the cumin, cayenne pepper, and, garlic at this time. Pour in coconut milk and chicken broth and stir.

Add in Parboiled fish.

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Cover and cook on low –medium heat for 10 minutes.

Add in chopped basil and cilantro and cook for an additional 3 minutes.

Enjoy on a top of white or brown rice.

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Mozzarella Stuffed Chicken Meatballs and Zucchini Oodles

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Do you sometimes crave spaghetti and meatballs, but you’re trying to be healthy? Healthy Chicken Meatballs stuffed with mozzarella cheese and zucchini noodles are your best healthy alternative. This is a quick and easy recipe. Eating healthy can sometimes be discouraging because of the time required to prepare the meal. Well, here is another ace, this meal takes about 30 minutes to make! Try this on your next meal prep adventure, and thank Kego’s Kitchen Later 🙂

Ingredients

1 – 1 ½ lbs of ground chicken

½ cup Panko breadcrumbs

½ grated Parmesan

4 mozzarella cheese sticks

3 bell peppers ( red, green, yellow) chopped

1 tbsp of chopped parsley

1 egg

2 tbsp of lemon Zest

1 tbsp of minced garlic

salt , peppers, salt free seasoning to taste

3 TBSP of olive oil

Healthy Marinara sauce

2 zucchini

Directions

Put all ingredients except marinara, into a bowl and mix .

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  1. Shape into balls that can fit into a muffin pan
  2. Spray a muffin pan with Pam ( nonstick oil)
  3. Place the meatballs in each space and dig a hole in the center and stuff a 1 inch piece of mozzarella in the middle, cover with surrounding meat

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Preheat oven to 400 F and bake for 20 minutes

 

Zoodle time

  1. Make your zoodles from zucchini using your favorite device, I used a veghetti

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Season with salt, black pepper, garlic powder , and red pepper .

In a pan add 1 tbsp of olive oil, throw in zoodles, sauté for 2 minutes only.

Serve with meatballs and zoodles with marinara, Enjoy

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Ginger Garlic Crispy Salmon

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On my journey of loosing weight, eating healthy was essential. Eating bland chicken breast and vegetables became so boring. Salmon was one of my saviors. Try out this savory low carb recipe; it will surely make you appreciate the pescatarian world. This recipe is Fit-Fam approved .

Ingredients:

1 tbsp of coconut oil

1 tbsp of minced garlic

2 salmon filets ( 5-6 oz each) or any fish of choice

2 tbsp of minced ginger

2 tbsp of I cant believe its not butter

¼ tsp of light salt

¼ tsp of black pepper

¼ Italian seasoning

3 carrot stalk

1 tsp of brown sugar

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  1. Season the salmon with herbs, salt, and pepper .
  2. Heat the coconut oil in a non stick frying pan over medium heat. Thrown in the minced ginger and allow to fry for 1 minute . Place the salmon in the pan frying on medium heat 2-4 minutes on each side, depending on thickness. Once you flip it to one side throw in a tbsp. of butter.
  3. Add the minced garlic to pan ( Always add garlic last ) . Lower the heat to low and continue to pan sear salmon for 1 more minute, Remove from the pan.
  4. Cut your carrot into vertical pieces. Season with black pepper and salt
  5. Add ½ tsp of coconut oil to the frying pan.
  6. Add in carrots. Begin to sauté.
  7. Add in 1 tbsp of butter and sprinkle the brown sugar on the carrots
  8. Continue to sauté until carrots turn golden brown, flipping side to side.

 

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Enjoy! Please leave a comment !