Posts Tagged salmon

Salmon Cakes with Lemon and Capers/Fettuccine in Tomato Broth

Implementing healthy, low-cal recipes has taken on much more significance for me recently so I am very happy to share those with you that actually taste good and are easy to put together.  These two were a suggested pair and so with the success of the tuna cakes I decided to try these yesterday afternoon.  Big smiles all around for these!

Salmon cakes:

1 tbsp grated lemon zest

2 tsp capers, rinsed and drained

1 tsp black or green peppercorns

1 med garlic cloe, coarsely chopped or 1/2 tsp bottled, chopped or minced

1/4 tsp pepper

1 tbsp fresh lemon juice

whites of 2 lg eggs

1/4 cup fat free, cholesterol-free or light, reduced-calorie mayonnaise dressing

1/4 cup cornmeal

12 oz salmon fillet, skin removed

1. With a mortar and pestle crush and grind together first 5 ingredients.  Transfer to medium bowl.  Add lemon juice and using your mortar make a paste.

2. Stir in egg whites, mayonnaise, and cornmeal.

3. Rinse your fish, pat dry and cut into 1/4 in thick pieces.  They don’t have to be uniform so  don’t feel you have to be really precise.  Stir this into your mixture.

4. Preheat large skillet over medium heat and spray with vegetable oil spray.  Form 4 patties about 3/4 in thick.  Cook for 3-4 minutes on each side, turning only once.  Enjoy!

For Fettuccine:

14.5 oz can no-salt-added diced tomatoes, undrained

2 c fat-free low-sodium chicken broth

2 pepperoncini (Tuscan peppers), stemmed, seeded, and minced

2 med garlic cloves, minced or 1 tsp bottled minced

1 tsp sugar

1/4 tsp salt

1/2 tsp pepper

8-9 oz fresh fettuccine

6-8 oz sliced or coarsed chopped fresh mushrooms

2 large zucchini, grated

3 tbsp chopped fresh basil or 1 tbsp dried, crumbled

1 tbsp plus 1 tsp shredded/grated Parmesan or Romano

1. Heat large, deep skillet over high heat.  Put in first 7 ingredients and stir.  Bring to a simmer.  Gently stir in pasta, mushrooms and zucchini.  Cook for 2 minutes stirring occasionally. Reduce heat to medium-high.  Cook for 2 minutes or until tender.  Stir in basil.  When read to serve sprinkle with cheese if desired.

You may be wondering. . . zucchini?  I was very, very surprised at how creamy the fettuccine came out because of this vegetable.  No heavy creams, butter, or loads of cheese (which we all love) but this had an alfredo consistency with a different flavor.  It was excellent :)

Nutritional Information:

Salmon:

Calories: 160

Total Fat: 3 g

Cholesterol: 44 mg

Sodium: 245 mg

Carbohydrate: 11 g

Fiber: 1 g

Protein: 20 g

Fettuccine:

Calories: 217

Total Fat: 2 g

Cholesterol: 1 mg

Sodium: 430 mg

Carbohydrate: 43 g

Fiber: 4 g

Protein: 10 g

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Apricot Mustard Salmon and Salad with Tangy Vinaigrette

A very busy week, a very stressful week, has kept me out of the kitchen… and I have missed it so.  As I was finishing up hour number 9 of one very tedious task at work I started thinking that I really needed to take care of my cooking fix today.  Really, what better way to start the weekend.  Well, I can think of a few others…. ;-)

I decided that I wanted a good fish dish.  Yes, the baked Mac n Cheese is still in my the back of my head (and I’ll get there at some point) but I wanted to do something creative and the Apricot Mustard Salmon was the answer.

Apricot Mustard Salmon Recipe

3 tbsp olive oil

2 salmon cuts

8 oz of apricot preserves (roughly 1 cup)

4 tbsp of coarse ground mustard

1 tbsp minced garlic

2 sliced peppers jalapeño

1/2 cup white wine

2 rosemary sprigs

Salt and Pepper to taste

1) Turn on the oven, set to 400 and let the oven pre-heat as you prep.

2) Heat olive oil over a medium-low flame in a medium sized pan, add the jalapeño peppers and sautee for roughly 3 minutes (until they begin to soften)

3) Add Garlic, heat for an additional minute

4) De-glaze with white wine

5) Add mustard, stir into the mixture

6) Add Apricot preserves and stir in so all ingredients have blended together.

7) Turn heat to low, simmer for roughly 15 minutes while constantly stirring to avoid burning.  The sauce will begin to thicken when ready.

8 ) Place your salmon on a foiled cookie sheet, salt and pepper to taste, add a sprig of rosemary and cover with the Apricot Mustard sauce.

9) Bake for 16 minutes

Salad with Tangy Vinaigrette Recipe

1 bag of mixed baby greens

1/4 cup red wine vinegar

1 tbsp peanut oil

1 tbsp olive oil

1 tbsp minced ginger

1 tsp honey

5 chopped green onions

10 fresh mint  leaves, chopped

A “Handful” of chopped walnuts

A “Handful” of Feta Cheese

Salt and Pepper to taste

Yea, this one is quite simply… mix your red wine vinegar, oils, ginger, and honey. Pour over the baby greens, add walnuts and cheese, green onions and mint.  Toss vigorously and serve.

Apricot Mustard Salmon

Apricot Mustard Salmon

I wasn’t sure how this was going to turn out… but hot damn I was happy.  The sauce is on the sweeter side of the spectrum but the peppers and mustard add a nice after bite that one wouldn’t expect.  In order to cut the sweetness simply add a bit more mustard.  As sad as this sounds, as the salmon was baking away I was eating the extra sauce straight from the pan.  Why let a good thing go to waste, I love it!

The salmon and sauce blended so well.  The sweetness of the sauce was countered by the natural flavors in the fish leading to a near perfect balance.

I like throwing together random vinaigrette dressings.  The thought of honey, nuts and feta cheese seemed to compliment the fish (well,  in my mind) and in reality it did.  The nuts really brought out the taste of the honey, and the honey added to the sauce that was over the fish.

Enjoy!

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Salmon with Tropical Rice

Here was a dish I was able to whip up quickly. . .and the flavor was spectacular and fresh!

What you’ll need:

1 lb fresh/frozen skinless salmon fillets

1 tbsp coriander seeds, coarsely crushed

1 tbsp packed brown sugar

1 tsp lemon-pepper seasoning

2 c hot cooked brown rice

1 medium mango, seeded, peeled, and chopped

1 tbsp snipped fresh cilantro

1 tsp finely shredded lemon peel

1. Preheat oven to 450 and prep your shallow baking dish and place fish in pan.

2. In small bowl stir together coriander, brown sugar, and lemon-pepper seasoning.  Sprinkle evenly over fish and press in slightly.  Bake for 4-6 min per 1/2 in thickness or until fish flakes easily with fork.

3. in a medum bowl stir together cooked rice, mango, cilantro, and lemon peel.  Serve with fillet – Enjoy!

 

Nutritional Information:

Calories: 366

Total Fat: 13 g

Cholesterol: 66 mg

Protein: 26 g
Carbohydrate: 35 g

Fiber: 3 g

Sodium: 155 mg

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Two incarnations of the same salmon

Paul brought home some wild salmon yesterday. I made a goopy paste to go on top of it before baking it. It contained:

Tamari
Mustard (the condiment–the one that is heavy on the seeds and spicy)
Ginger
Garlic powder
Dried Dill Weed

It turned out looking awful! Keep on moving through this post, the second life of this fish was attractive and yummy.

uglysalmon

It didn’t actually taste all that good either. We ate only about 1/3 of it last night.

So today I made a salad with the leftover. It turned out much more delicious in it’s second life.

The salad contained:

Remainder of the baked salmon in shreds
Brown rice
Lots of fresh parsley from the garden
a heaping tbls of Capers
a quarter red onion sliced in halves
Balsamic Vinegar to taste
Tamari to taste
Olive oil to taste

Yummy and not bad to look at this time around:

salmonsalad

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