Bariatric Recipes of the Week:
Dry Rubs for Meat, Poultry, and Fish

Use dry rubs to add a dynamic flare to meats, fish, poultry, or tofu. It's a wonderful way to pack in the flavor!

Try any of the following rubs using the following guide:

  1. Work the spice mix well into meat, fish, or poultry, covering entirely.
  2. Let sit, covered, in the refrigerator: red meats and pork for at least 2 hours, poultry for at least 1 hour, and fish or tofu for at least 30 minutes.
  3. Proceed to bake or grill.

DILL RUB

Ingredients:

  • 2 Tablespoons onion powder
  • 1 teaspoon garlic powder
  • 1 Tablespoon ground sage
  • 1/2 teaspoon nutmeg
  • 1 teaspoon dry mustard
  • 2 teaspoons salt-free lemon-pepper seasoning

In a small bowl, combine all ingredients. Makes enough rub for 3-4 pounds of chicken or a 5 pound roasting hen.

DRY JAMAICAN JERK RUB

Ingredients:

  • 1 tablespoon onion powder
  • 1 teaspoon ground thyme
  • 2 teaspoons brown sugar
  • 2 teaspoons dried chives
  • 1 teaspoon salt
  • 2 teaspoons allspice
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon ground celery seed

In a small bowl, combine all of the ingredients. Makes enough rub for 1 1/2 pounds of white fish or 1 pound of chicken

CAJUN BLACKENED RUB

Ingredients:

  • 2 teaspoons ground oregano
  • 1 teaspoon ground thyme
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon ground white pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

In a small bowl, combine all of the ingredients. Makes enough rub for a 2 pound chicken.

Recipes are from Recipes for Life After Weight Loss Surgery by Margaret Furtado.

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