Smoked Salmon Recipes

1. use smoked salmon a lot in the summer, because it's a good, easy source of protein without having to heat up the house with the broiler or stand over a fiery grill.

I like to make a pasta dish with it. Cook the pasta (bowtie or rotini work best). Add chopped spinach, tomatoes, asparagus (sauteed) and other veggies to your liking. Mix with olive oil, cheese (mozz, parm, or whatever you prefer), garlic, and other spices to taste. Add chunks of smoked salmon. I also like to do a creamy sauce and add something crunchy like walnuts.

It can be served hot, or chilled and served as a pasta salad.


2. http://www.bbcgoodfood.com/recipes/2940665/smoked-salmon-spaghetti-with-chilli-and-lemon


3. Smoked Salmon Stir-Fry With Peanut Sauce Over Rice
Ingredients:

       Stir-fry
• Vegetable-oil cooking spray
• 6 oz of Alaska Smokehouse Smoked Salmon, sliced
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp minced fresh ginger
• 3 1/2 cups of your favorite vegetables, chopped

      Peanut sauce
• 1 1/2 tbsp peanut butter
• 1 tsp low-sodium soy sauce
• 1 tbsp rice vinegar
• Hot Chile sauce (to taste)

Procedure:
• Coat a nonstick pan with cooking spray;
• sauté smoked salmon over medium-high heat until cooked through. Remove from pan.
• Add oil and sauté garlic and ginger until garlic is golden.
• Add vegetables; cook until tender. Return smoked salmon to pan; stir-fry 3 minutes.
• For the sauce, whisk 1 1/2 tbsp hot (not boiling) tap water into peanut butter to blend. Add soy sauce, vinegar, and hot sauce and mix.
• Divide stir-fry and sauce onto 2 plates.
• Serve each over 3/4 cup brown rice.
Makes 2 servings.



4. Broiled Salmon with Mustard Sauce
Ingredients:

• 1 cup sour cream
• Dash pepper
• 1/2 cup finely chopped green onion
• 1 1/2 tablespoon Dijon mustard
• 1 tablespoon chopped parsley
• 1/2 teaspoon salt, thyme
• 4 Salmon steaks cut 1 inch thick
• Salt & pepper

Procedure:

1. Stir together sour cream, green onion, mustard, parsley, salt, thyme, and pepper. Set aside.
2. Sprinkle salmon steaks lightly with salt and pepper.
3. To broil, line a shallow pan with foil, arrange steaks on foil, and broil 6 inches below preheated broiler for 7 minutes.
4. Remove pan from oven and spread on top of each steak generously with cream sauce.
5. Return to broiler and broil about 5 minutes longer or until fish flakes with a fork.

Salmon Patties with Sautéed Squash & Zucchini

INGREDIENTS:1 medium yellow onion, half diced and half thinly sliced, divided
1 6-oz can salmon packed in water, without bones or skin, drained
2 egg whites, whisked
1 tsp Dijon mustard
1/2 cup whole-wheat bread crumbs
1 medium carrot, peeled and grated
2 tbsp fresh cilantro, minced, divided
Olive oil cooking spray
2 medium yellow squash, thinly sliced, or 12 baby patty pan squash, cut in half
1 medium zucchini, thinly sliced
Sea salt and fresh ground black pepper, to taste
Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. 

Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. 

Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. 

Remove patties from pan and set aside.

Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. 

Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) 

Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.

Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.


Nutrients per serving (1 patty and 3/4 cup vegetables): Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 6 g, Sugars: 6 g, Protein: 16 g, Sodium: 340 mg, Cholesterol: 25 mg

These salmon patties taste delicious all by themselves, but you can also dress them up with a simple fruit sauce. Combine 1/4 cup no-sugar-added fruit preserves (strawberry or raspberry works best) with 1/4 cup water. Cook preserves in a small saucepan over medium heat, stirring until thickened and warm. Remove from heat and drizzle over patties.

from http://www.cleaneatingmag.com/

Baked Pesto Whitefish

INGREDIENTS
4 Fillets Whitefish or Tilapia
1/4 cup Basil Pesto Sauce
1/2 cup Chopped Tomato

DIRECTIONS
1. Place fish in shallow baking dish.
2. Spoon pesto sauce over each fillet.
3. Bake at 425 for 10-12 minutes or until fish flakes easily with fork.
4. Sprinkle with tomato; serve with lemon wedges, if desired.

Try serving with a simple tossed salad served with Kraft special collection greek vinaigrette and hot cooked Minute rice.

Greek or Mediterranean-Style Whitefish: Omit tomato. Mix pesto with 1/4 cup chopped black olives and 1/4 cup finely chopped red onion. Continue as directed.

Salmon with Sun-Dried tomato Tapenade in Parchment

2 cloves garlic
1 cup fresh basil leaves
1/4 cup sun-dried tomatoes in olive oil, drained
1/4 cup pitted kalamata olives
zest of 1 lemon
2 Tbsp fresh lemon juice
1 tsp fresh thyme leaves
pinch sea salt
4 x 4oz wild salmon filets, skin and pin bones removed
freshly ground black pepper

1. Preheat oven to 400degrees

2. In a food processor, place garlic, basil, sun-dried tomatoes, olives, lemon zest and juice, thyme, salt and pepper. Pulse until mixture resembles a chunky paste. Scrape tapenade into a bowl and set aside.

3. Cut four 12 x 16-inch pieces of parchment. Season both sides of salmon with pepper. Place one filet on each piece of parchment, and spread 2 Tbsp tapenade on top of each piece of salmon. Bring long sides of parchment together, and fold down toward filet, leaving one inch between parchment and top of salmon. Then fold remaining two sides of parchment under fillet. Packet should be securely closed without being too tight.

4. Place salmon on a baking sheet and bake in oven until fish is opaque and very gently flakes apart, 12-14 minutes. Divide packets among four dinner plates and pull packets apart at table.

Servings: 4 x 4oz Salmon with 2 Tbsp Tapanade
Calories: 142
Protein 19g
Fat: 13g

Blackened Sole

1 tsp cracked black peppercorn
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 lb dover sole fillets
Eat-Clean cooking spray
1 lemon, cut into 4 wdges

1. In a spice, or clean coffee, grinder, place all ingredients up to and including cayenne pepper & grind to a fine powder. Transfer to a small bowl and set aside.

2. Heat a large cast iron skillet over medium0-high heat. Sprinkle rub evenly over both sides of sole fillets and gently pat and rub in until completely coated. Spray skillet with Eat-Clean cooking spray, and lay sole in skillet in a single layer, working in batches.
Cook 1-2 minutes on one side, then flip. (Sole is a delicate fish and will fall apart if not handled gently).
Cook 1 minute more and remove to a baking sheet.

3. Using a paper towel, wipe out skillet and return to heat. Spray with more Eat-Clean Cooking spray and add more sole fillets in a single layer to skillet and cook as before. Divide blackened sole among four plates and serve with lemon wedges.

Servings 4 x 4oz
Calories: 123
Protein: 20g
Fat: 1g

Tosca’s Keep-It-Tight Tilapia

 

Ingredients   

• ¼ cup / 60 ml extra virgin olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed


Preparation

Preheat oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.

In a medium-sized bowl combine olive oil, garlic and seasonings.

Dip each filet into the seasoning and place it on the baking sheet.

Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.

Bake for 10 minutes.

Nutritional Value per Filet:

Calories: 183.25
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g

Garlic and Lemon Marinated Salmon & Lemon Garlic Oven-Roasted Salmon with Asparagus

Garlic and Lemon Marinated Salmon

2 - 6 oz salmon steaks (or filets)
1/3 cup olive oil
4 cloves of garlic, chopped
Juice of ½ a lemon
2 tablespoons of Dijon mustard
1 teaspoon of Cayenne pepper
Salt and Pepper
Fresh Dill, for garnish (optional)

Combine oil, garlic, lemon, mustard, pepper and salt in a shallow dish. Whisk together. Add in the salmon steaks, and coat them with the marinade. Let the whole mess sit for about 30 minutes.

Tip: If your guests don’t like semi-raw garlic in their food, put whole garlic cloves in the olive oil for about 20 minutes before, then remove and use the flavored oil. Alternatively, if you’re lazy like us, just scrape off the garlic before serving.

Pre-heat your oven to 350. Transfer the salmon to a baking dish (or even better, marinate them in it!) and bake for 8-9 minutes on a side. Remove, add salt and pepper to taste, slap on a pretty sprig of dill and you’re done!

Whole Foods brand Wild Alaskan Salmon fillets are perfect for this recipe, and 2 of them sell for around $8. They come already frozen, but thaw very nicely.

 Lemon Garlic Oven-Roasted Salmon with Asparagus  

1/2 lb. salmon
a bunch of asparagus

1-2 tbsp olive oil

salt and pepper, to taste

1-3 cloves of garlic

1/2 lemon


Directions:

1. Preheat oven to 400. Drizzle a baking pan with olive oil.

2. Wash your asparagus and snap (don’t slice!) the ends off. Because each spear grows at a different rate, snapping ensures that you actually get the best part of the asparagus (thanks, Alton Brown!). Layer the asparagus on the pan and season with salt and pepper. Also season both sides of your salmon fillet with salt and pepper and place it next to the asparagus on the tray.

3. Finely mince your garlic and gently press about half of it onto the salmon; sprinkle the other half onto the asparagus and mix lightly with your hands.

4. Squeeze the juice of half a lemon over the entire pan; the acidity should pleasantly cut through the richness of the oil and the fish.

5. Place the pan into the oven and bake for about 10-12 minutes depending on the thickness of your fillet.


6. Remove and enjoy!

Baked Fish Recipes (3) - Delicious And Healthy Foil Baked Fish With Veggies.

4 fish fillets
1 cup green beans
1 cup yellow squash
1 teaspoon dill
1 tablespoon olive oil
1 lime


Brush each fillet with olive oil and season with salt and pepper.

Sprinkle with dill and place on a sheet of aluminum foil.

Add 1/4 cup of beans and squash to the foil and squeeze a bit of lime juice.

Repeat with each fillet in their own separate foil.

Carefully wrap the fish and veggies with the foil and close into a tight packet.

Cook on a baking sheet for 15 minutes at 350 degrees.

Makes 4 Servings -- Find it here

***

Mediterranean Baked Fish

1 pkg. (1 lb.) frozen cod fillets, thawed (Do not separate fillets.)
2 medium zucchini, sliced
1 can (14-1/2 oz.) stewed tomatoes, drained
1/4 cup KRAFT Sun Dried Tomato Vinaigrette Dressing
1/2 cup ATHENOS Crumbled Feta Cheese with Lemon, Garlic & Oregano
1 lemon, cut into 4 wedges

1. Preheat oven to 400°F. Cut opened package of fish into 4 equal pieces.
2. Mix zucchini and tomatoes in 9-inch square baking dish; top with fish. Spoon 1 Tbsp. of the dressing over each piece of fish.3. Bake 15 minutes; sprinkle with cheese. Bake an additional 8 to 12 minutes or until fish flakes easily with fork. Serve with lemon wedges.

* Substitute any mild-flavored white fish, such as haddock, sole, whitefish or halibut, for the cod.

***

Chili-Rubbed Tilapia with Asparagus & Lemon
2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic, powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.

3. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.

4. Serve the asparagus with the fish.

Nutritional Information (4 servings)Per serving: 211 calories; 10 g fat ( 2 g sat , 6 g mono ); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 4 g fiber; 419 mg sodium; 681 mg potassium.

***

Oven Roasted Dover Sole
425
Small amount of EVOO and Salt/Pepper on Sole
Place in hot oven for 5-7 minutes, checking after 5 minutes
Fish should be opaque but not dry. It should flake easily and be light golden around the edges.

Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!

Salmon Pitas with Celery Heart Salad

Minutes to Prepare: 10 Number of Servings: 4

Ingredients:

2 Tbsp chopped fresh dill
2 Tbsp lemon juice
1 Tbsp best quality olive oil
1/4 tsp sea salt and pepper
1 small celery heart
1/2 cup radishes
1/2 cup sweet onion

1/4 cup plain low-fat yogurt
2 cans wild salmon, drained
1 cup leafy salad green
4 whole grain pita pockets or brown rice wraps

Directions:

1. Finely chop the tender celery heart along with the leaves

2. Combine all ingredients but wraps and salad greens in a medium-sized bowl. Mix well to combine all ingredients.

3. Line pita pocket with salad green, then spoon a quarter of the salmon mixture into each pita.

4. Cut in half and serve.

Number of Servings: 4

Nutritional Information for one pita:

400 calories

15.5g Fat

35g Protein

29g Carbs

5.5 g Dietary Fiber

320mg Sodium

Source: tosca reno's "The Eat-Clean Diet for families and Kids"

Fish Tacos deluxe!

INGREDIENTS:

• Olive oil cooking spray
• 10 oz boneless, skinless Pacific halibut fillet, cut crosswise into 1/4-inch pieces (about 18 pieces)
• 3 tsp fresh lime juice, divided
• 1/2 tsp ground cumin, divided
• 1 cup cooked or BPA-free canned black beans, drained and rinsed
• 1 cup cooked brown rice
• 2 green onions, thinly sliced (about 1/2 cup)
• 1/2 cup corn kernels (thawed, if frozen)
• 1/2 tsp finely grated lime zest
• 1/4 cup finely diced roasted red pepper (TIP: If you’re opting for store-bought roasted peppers to save you time in the kitchen, select a variety that’s jarred in water, not oil.)
• 1 tbsp chopped fresh cilantro
• 6 whole-wheat tortillas (7 inches each)
• 1 1/2 oz low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
• 1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

INSTRUCTIONS:

1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
2. In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
3. In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
4. Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto centre of each. Arrange 3 pieces of halibut in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired

Nutrients per burrito: Calories: 298, Total Fat: 6 g, Sat. Fat: 1 g, Omega-3s: 210 mg, Omega-6s: 180 mg, Carbs: 40 g, Fiber: 6 g, Sugars: 2 g, Protein: 19 g, Sodium: 414 mg, Cholesterol: 19 mg

[2 recipes for] Fish Tacos

Clean Eating Fish Tacos

Ingredients:

8 oz. of fish (trout, salmon, tilapia, halibut, cod or shrimp)
1 tbsp. cumin
1 tbsp. chili powder
4 small, whole grain tortillas
1/2 cup grated cucumber
1/2 cup grated carrots
1/2 cup chopped napa cabbage
1/2 cup chopped cilantro, fresh
1 cup non-fat greek yogurt
1-1/2 tbsp. lime juice
Chili powder to taste
4 clean tortillas (I used this recipe for clean tortillas, but you can buy them too.)

Directions:

1 - Rub 1 large fish fillet with cumin and chili powder.

2 - Cook in pan sprayed with olive oil.

3 – While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside.

4 - Break fish into small pieces and divide into 4 small whole grain tortillas.

5 – Make the sauce by mixing the yogurt with the lime juice and chili powder.

6 – Top each taco with yogurt sauce.

7 – Sprinkle on the cucumber, cabbage and carrots. Top off with the cilantro.

Enjoy! Another win for the Gracious Pantry!

--- recipe 2 ---

Garlic Lime Fish Tacos
makes 4 tacos

1 lb fresh fish, i used mahi mahi
2 limes, zested and juiced
4 cloves garlic, minced
2 tbs extra virgin olive oil
1/2 tsp salt
1/2 tsp pepper
7 oz pre-shredded slaw mix
whole wheat soft tortillas
baby spinach

in a shallow dish, whisk together lime zest, lime juice, garlic, olive oil, salt, and pepper. pour half of lime mixture into a large plastic container and set aside. place fish into shallow dish and turn over several times to coat in marinade. let sit in fridge for 15 minutes, turning once after 8 minutes.

meanwhile, add shredded slaw mix to lime mixture in plastic container. shake well to coat and store in fridge.

heat large skillet over medium-high heat and sear fish on both sides until just cooked through (about 3 minutes per side) and starting to flake. remove from heat.

to assemble tacos, spread spinach onto tortilla, spoon slaw onto spinach, place fish on top of slaw. wrap up & enjoy!