Showing posts with label salmon. Show all posts
Showing posts with label salmon. Show all posts

Wednesday, November 20, 2013

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.

Wednesday, August 29, 2012

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.

Tuesday, July 17, 2012

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

Friday, July 6, 2012

The Flat Belly Diet - DINNER

California Turkey Salad = 408 calories
2c. mixed baby greens (15)
2T. light Balsamic Vinaigrette (45)
3oz. browned ground turkey (130)
2T. crumbled gorgonzola (50)
2T. walnuts (82)
1 small pear (86)

Chicken Caprese = 421
2oz. grilled chicken breast (60)
1/2 c. steamed rice (150)
- serve with salad-
1 plum tomatoe, sliced (12)
1oz Polly-O part-skim Mozzarella (70)
2 fresh basil leaves (0)
1 T. EVOO (124)
1T. balsamic vinegar (5)
cracked black pepper

Grilled Chicken Salad = 385
2c. mixed baby greens (15)
2T. balsamic vinegar (10)
1T. EVOO (119)
3oz. organic grilled chicken breast (30)
1/2 c. broccoli (20)
3/4c. shredded carrots (38)
1/4c. sliced red onion (23)
3/4 c. Cascadian Farm Organic Sweet Corn, thawed (70)
pepper, to taste

Mexicali Salad = 374
2 c. mixed baby greens
1/2 c. Amy's Organic Refried Beans with Green Chiles
3/4 c. Sweet corn
1/4 c. sliced red onion
1/4c. salsa
1/4 c. avocado

Pepperoni Pizza = 374
1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
13 slices LightLife Smart Deli Pepperoni (40)
2T. Shredded Italian Cheese blend (45)
- warm under broiler

Pineapple Ham Pizza - 429 

1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
1/4 c. drained pineapple bits
1/4 c. red bell peppers, chopped
2oz. uncured BlackForest Ham, chopped (50)
2T. crumbled gorgonzola
- warm under broiler

Pork with Szechuan Vegetables = 399
2c Cascadian Farm Organic Chinese Stir-Fry Vegetables (50)
1T. EVOO
Ground Szechuan Peppercorns
3oz pork tenderloin, sliced (115)
1/2 c brown rice (110)

Ricotta Calzone = 399 calories
1/4 c. nonfat ricotta cheese (50)
2 sundried tomatoes jarred in evoo, diced (20)
1T. evoo
1 tsp. minced garlic
4 fresh basil leaves, sliced
- stuff all of this into-
1 Thomas Multigrain Pita (140)
- warm under broiler until pita is golden and cheeses are bubbly
- serve with 1/2 c. Newman's Own Marinara Pasta Sauce (60) for dipping.

Salmon Steak Almondine = 384
4oz. grilled wild Alaskan salmon (215)
1 1/2 c. green beans, steamed
pepper
2T. sliced almonds

Turkey Quesadilla = 346
1 Laughing Cow Light Garlic & Herb Wedge (35), spread on
1 Thomas Whole Wheat Sahara warp (170)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/3 c. spinach leaves
2T. crumbed feta (40)
10 sliced large black olives
- fold over and heat on a nonstick pan over medium heat

Turkey Tacos = 424
1/4c. chopped red bell pepper, sauted
2T. sliced red onion, sauted
in 1 T. EVOO
3oz. ground turkey (130), browned
    spread evenly among:
3 6inch corn tortillas (135)
    top with:
2 T. chopped green onions
1/4c. shredded carrots

Wild Salmon Cashew Salad = 201
2 c. mixed baby greens (20)
1T. Dressing (45)
2oz. TJs canned wild Alaskan salmon (60)
2T. cashews (85)
2T. Red Onion (11)
1/2 Clementine (25)








Thursday, April 5, 2012

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"