Soy Maple Salmon with Cauliflower

Recipe adapted from:

Erica McMannes 

Ingredients: 

• 2 Tablespoons low sodium soy sauce
• 2 Tablespoons maple syrup 
• 1 Tablespoon orange juice (fresh squeezed if you'd like)
• 3 cloves of garlic, smashed
• 2 Tablespoons water
• 4 5-ounce salmon fillets, (preferably wild salmon)
• 4 cups cauliflower florets (1 head chopped)
• 1/2 cup chicken broth, or water
• 1 Tablespoon canola oil
• 1 Tablespoon Extra Virgin Olive Oil
• 2 Tablespoon dried cranberries
• 2 Tablespoons chopped almonds or pistachios (I used pecans)
• 1 teaspoon orange zest
• 2 Tablespoon parsley (I used basil)

Preparation: 

1. Preheat oven to 400 degrees. 
2. Mix soy sauce, maple syrup, orange juice, 2 of the garlic cloves and 2 Tablespoons of water in large bowl. Add salmon, turn to coat. Cover and refrigerate for at least 20 minutes.
3. While that is marinating, put the cauliflower in microwave safe bowl and cover with plastic wrap (or Tupperware's stack cooker. Microwave until tender, about 6 minutes.
4. Coat rimmed cookie sheet with canola oil. Drain salmon, season with salt and pepper. Place skin side down on cookie sheet. Bake for 8-10 minutes or until salmon flakes when you put a fork in it. 
5. Heat olive oil in large skillet, heat oil and remaining garlic until soft, about 2 minutes. Add the cauliflower and broth, cranberries, nuts, orange zest parsley, salt and pepper stir to heat through. Serve cauliflower with fish. 

Notes & Tips:

I thought this was a great recipe, healthy and very easy. The wild caught salmon really has a much better flavor than anything farm raised or flash frozen. Obviously, I didn't go catch the salmon myself. I was glad this recipe had a built in side dish. I served it with Parmesan couscous. Without the couscous this is gluten free. 

Broiled Parmesan Tilapia

Recipe Adapted From:
Healthy Cooking Magazine:
August-September 2011

Ingredients:

6 tilapia fillets (6oz. each)
1/4 cup grated Parmesan cheese
1/4 cup reduced-fat mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon butter, softened
1 garlic clove, minced
1/4 teaspoon dried basil
1/2 teaspoon seafood seasoning (such as, Old Bay)

Preparation:

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, and salt. Mix well.
Broil 3-4 from the heat for 10-12 minutes or until fish flakes easily with a fork.

Notes & Tips:
I thought this tasted great! I served this with a salad. I will say I think it could use a little more seasoning.

Nutrition Facts:
Serves 6
Calories: 225 | Total Fat: 12.8g | Cholesterol: 63mg

Firecracker Grilled Salmon

Recipe Taken From:
Taste of Home Healthy Cooking Magazine
February/March 2011

Ingredients:

2 tablespoons balsamic vinegar
2 tablespoons reduced-sodium soy sauce
1 green onion, thinly sliced
1 tablespoon olive oil
1 tablespoon maple syrup
2 garlic cloves, minced
1 teaspoon ground ginger
1 teaspoon crushed red pepper flakes
1/2 teaspoon sesame oil
1/4 teaspoon salt
4 salmon fillets (6 ounces each)

Preparation:

In a small bowl, combine the first ten ingredients. Pour 1/4 cup marinade into a large resealable plastic bag. Add the salmon; seal bag and turn to coat. Refrigerate for up to 30 minutes. Cover and refrigerate remaining marinade. Drain and discard marinade.
Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Place salmon skin side down on grill rack. Grill, covered, over high heat or broil 3-4 in. from the heat for 5-10 minutes or until fish flakes easily with a fork, basting occasionally with remaining marinade. Yield: 4 servings.

Notes & Tips:

I served this with a salad and Naan Bread (which is my favorite). The marinade definitely has some kick to it, if you wanted to limit that spice you can cut back on the red pepper flakes.

Nutrition Facts:

1 fillet equals 306 calories, 18 g fat (4 g saturated fat), 85 mg cholesterol, 367 mg sodium, 4 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Salmon Noodle Bake

Recipe Taken From:
Good Housekeeping Magazine
January 2011

Ingredients:

1 1/2 cup(s) low-fat (1 percent) milk
1 large (1-pound) leek
10 ounce(s) sliced mushrooms
1 tablespoon(s) lower-sodium soy sauce
2 tablespoon(s) olive oil
1 teaspoon(s) olive oil
2 stalk(s) (large) celery, finely chopped
2 teaspoon(s) chopped fresh thyme leaves
3 tablespoon(s) all-purpose flour
1 can(s) (1 3/4 cups) lower-sodium chicken broth
8 ounce(s) curly egg noodles
12 ounce(s) skinless salmon fillet, cut into 1-inch chunks
1 cup(s) frozen peas
Salt
Pepper
1/3 cup(s) panko (Japanese-style bread crumbs)
1 tablespoon(s) chopped fresh flat-leaf parsley leaves, for garnish

Preparation:

Preheat oven to 350 degrees F. Grease 3-quart shallow baking dish. Heat large covered saucepot of water to boiling on high. In glass measuring cup, microwave milk on High 2 minutes or until warm.
Meanwhile, trim and discard root and dark green top from leek. Discard any tough outer leaves. Cut leek lengthwise in half, then crosswise into 1/4-inch-wide slices. Place leek in large bowl of cold water; with hand, swish to remove any sand. Remove leek to colander. Repeat process with fresh water, changing water several times until sand is removed. Drain leek well and set aside.
In 12-inch skillet, combine mushrooms and soy sauce. Cook 5 to 6 minutes on medium-high until mushrooms are tender and sauce evaporates, stirring occa­sionally. Transfer to large bowl.
In same skillet, heat 2 tablespoons oil on medium-high. Add leek, celery, and half of thyme. Cook 2 minutes or until golden and just tender, stirring occasionally. Add flour and cook 1 minute, stirring. Continue stirring and add broth, then milk, in steady stream. Heat to boiling while stirring, then cook 2 minutes or until thickened, stirring constantly. Transfer to bowl with mushrooms.
While sauce cooks, add noodles to boiling water; cook 1 minute. Drain well.
To bowl with mushroom mixture, add noodles, salmon, peas, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Gently stir to combine. Spread mixture in prepared dish.
In small bowl, combine panko, remaining thyme, and remaining 1 teaspoon oil. Sprinkle evenly over top of noodle mixture. Bake 17 to 18 minutes or until topping turns golden brown. Garnish with chopped parsley.

Notes & Tips:
I thought this was a little odd, I loved the noodles/casserole part and I loved the salmon part, but I'm not sure how much I liked them together. I also thought that there was a bit too many peas, I'd probably cut it back to 1/2 cup.

Nutrition Facts:
Calories 370
Total Fat 12g
Saturated Fat 2g
Cholesterol 61mg
Sodium 570mg
Total Carbohydrate 43g
Dietary Fiber 4g
Protein 22g

Tilapia with Cucumber Relish

Recipe Taken From:
Taste of Home Cookbook

Ingredients:

2/3 cup chopped seeded cucumber
1/2 cup chopped radishes
1 tablespoon tarragon vinegar
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon sugar
4 (4 ounce) tilapia fillets
1/8 teaspoon paprika powder
Salt to taste
Freshly ground black pepper to taste
1 tablespoon butter

Preparation:

Combine chopped cucumber with chopped radishes in a small bowl. In another bowl or shallow dish, whisk together tarragon vinegar, olive oil, salt, black pepper and sugar. Pour the vinegar mixture over cucumber and radishes and toss to coat evenly.

Mix paprika powder with salt and pepper to taste and sprinkle over the fish fillets. Melt the butter in a skillet. Place the tilapia fillets in the skillet and cook until the fish can be easily flaked with a fork. This will normally take around 3-4 minutes per side. Place the tilapia fillets on serving plates and add the cucumber relish.

Notes & Tips:
The relish for this was great. Nice and tangy. I didn't have tarragon vinegar, so I just mixed Apple Cider Vinegar with some dried tarragon. I forgot the paprika, oops... so I just sprinkled a little on the fish as it was cooking.

Nutrition Facts:
One serving (1 fish fillet with 3 tablespoons relish) equals 181 calories, 6 g fat (3 g saturated fat), 90 mg cholesterol, 388 mg sodium, 1 g carbohydrate, trace fiber, 32 protein. Diabetic Exchanges: 4 very lean meat, 1 fat.

Tangerine Cashew Snapper

Recipe adapted from:
Healthy Cooking Magazine Feb/March 2011

Ingredients:

* 1 can manderine oranges, drained, keep 3/4 cup juice reserved
* 2 tablespoons lime juice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon brown sugar
* 2 teaspoons ground ginger
* 1 teaspoon sesame oil
* 1/8 teaspoon crushed red pepper flakes
* 4 red snapper fillets (4 ounces each)
* 1/3 cup chopped unsalted cashews
* 2 green onions, thinly sliced

Preparation:
Drain can of oranges, keeping 3/4 cup liquid; chop the fruit and place in a small bowl. Stir in the reserve orange liquid, lime juice, soy sauce, brown sugar, ginger, sesame oil and pepper flakes.

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Pour tangerine mixture over fillets; sprinkle with cashews and green onions. Bake, uncovered, at 425° for 15-20 minutes or until fish flakes easily with a fork.

Notes & Tips:
A great fresh tasting recipe. I had a hard time finding snapper until I asked the seafood guy at the grocery store, he had some in the freezer! Snapper was great I'm glad I didn't sub anything else. The original recipe called for 4 tangerines, sectioned and juice squeezed. I didn't have any, but that's ok because the manderine oranges tasted great.

Nutrition Facts:
Serves 4
1 fillet with about 2 tablespoons sauce equals 260 calories, 8 g fat (2 g saturated fat), 40 mg cholesterol, 358 mg sodium, 22 g carbohydrate, 2 g fiber,

Salmon with Mustard Dill Sauce

Ingredients:

• 1/4 c. light sour cream
• 1 tbsp. sliced green onion
• 1 tsp. Dijon mustard
• 3 tsp. bottled lemon juice
• 1 1/2 tsp. dill weed
• 4 salmon steaks

Preparation:
Combine first 5 ingredients, save half in a separate bowl. Marinate salmon steaks overnight in half of the mixture. Bake salmon steaks on 400 degree oven for 8-10 minutes, skin down. Whisk leftover sauce mixture and pour over cooked salmon.

Notes & Tips:
I served this with a small baked potato. Very good I do think next time I'll put in a little more mustard, I wish it was a little spicier.

Nutrition Facts:
Serves 4: 260 calories, 2.5g fat, 0 carbs, 10g protein

Halibut with Creamy Mushroom & Herb Sauce

Ingredients:

• 2 Halibut Steaks about 4oz each
• 1/2 Tbsp garlic salt
• 1 tsp lemon pepper
• 1 tsp Old Bay seasoning
• 1 Tbsp butter
• 1/4 cup red onion, diced
• 1/2 cup baby bella mushrooms, sliced
• 1/2 cup chicken stock
• 1/2 tsp tarragon
• 1/2 tsp basil
• 1/8 tsp salt
• 1/8 tsp pepper
• 3/4 cup milk
• 1 Tbsp corn starch

Preparation:

Preheat oven to 400 degrees. Season fish with garlic salt, lemon pepper and Old Bay. Bake for 16 minutes.

Meanwhile, in medium sauce pan, melt butter and saute onions and mushrooms until soft. Add chicken stock and spices simmer for 3 minutes. Add milk and simmer for 2 minutes. Add cornstarch to cool water and mix with fork until combined. Add cornstarch mixture to milk and stir quickly for 3 minutes while simmering. Turn heat down and let simmer for 3 minutes. Spoon sauce over finished halibut steaks. Serves 2.

Notes & Tips:

I served this with a baked potato and broccoli.

Sweet and Spicy Citrus Tilapia

Recipe taken from:
Cooking Light Magazine, August 2010

Ingredients:

• 4 (6-ounce) tilapia fillets
• Cooking spray
• 1/2 cup fresh orange juice (about 1 orange)
• 3 tablespoons fresh lime juice
• 1 tablespoon brown sugar
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons lower-sodium soy sauce
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground red pepper
• 2 garlic cloves, crushed
• 1/2 teaspoon paprika

Preparation:
1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes.

2. Preheat broiler.

3. Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish. Serves 4.

Notes & Tips:
I served this with a small salad and green beans. I really liked the sauce on the fish. I think it would taste great as a chicken marinade too.

Nutritional Information:
Calories:225
Fat:6.6g (sat 1.5g,mono 3.4g,poly 1.2g)
Protein:34.8g
Carbohydrate:7.5g
Fiber:0.4g
Cholesterol:85mg
Iron:1.3mg
Sodium:486mg
Calcium:30mg

Mahi Mahi with Bacon-Tomato Butter

Recipe Taken From:
Cooking Light Magazine, August 2010

Ingredients:

• 4 (6-ounce) mahimahi fillets
• Cooking spray
• 1/4 teaspoon table salt, divided
• 1 slice center-cut bacon, finely chopped
• 1 garlic clove, thinly sliced
• 1/4 teaspoon paprika
• 2 plum tomatoes, seeded and diced
• 2 tablespoons butter

Preparation:

1. Sprinkle 1/8 teaspoon table salt evenly over fish. Lightly coat fish with cooking spray. Place fish, skin side down, over direct heat on grill rack coated with cooking spray; grill 2 minutes or until well marked. Turn fish over and move to indirect heat; grill 12 minutes or until desired degree of doneness.

2. Heat a small skillet over medium heat; add bacon to pan. Cook 5 minutes or until bacon is almost crisp, stirring occasionally. Add garlic; cook for 2 minutes, stirring frequently. Add paprika, and cook for 20 seconds, stirring constantly. Add tomatoes, and cook for 3 minutes. Stir in butter. Remove from heat; stir in remaining 1/8 teaspoon table salt. Place 1 fillet on each of 4 plates; top each serving with about 2 tablespoons tomato mixture.

Notes & Tips:
I used frozen Mahi Mahi fillets, if you want to use fresh you should "brine" the fish in salt dissolved in water for 20 mins. I also used "I can't believe it's not butter" the recipe still tasted great! I'm sure it would taste even better with real butter.

Nutritional Information:
Serves 4
Calories:211
Fat:8g (sat 4.4g,mono 1.7g,poly 0.5g)
Protein:31.5g
Carbohydrate:1.9g
Fiber:0.4g
Cholesterol:137mg
Iron:2mg
Sodium:561mg
Calcium:31mg

Grilled Salmon with Peaches

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups ripe peaches, pitted and cut into thin wedges
• 1/4 cup finely chopped red onion
• 1/4 cup packed fresh mint leaves, finely chopped, plus additional for garnish
• 1 tablespoon sherry vinegar
• 1/4 teaspoon cayenne (ground red pepper)
• 4 pieces (6 ounces each) salmon fillet
• 2 cups sugar snap peas, strings removed

Preparation:
1.Prepare outdoor grill for covered direct grilling on medium.
2.Prepare quinoa as label directs.
3.Meanwhile, in medium bowl, combine peaches, onion, mint, vinegar, 1/8 teaspoon cayenne, and 1/8 teaspoon salt.
4.Season flesh side of salmon with remaining 1/8 teaspoon cayenne and 1/8 teaspoon salt. Place on grill, skin side down. Cover and cook 5 minutes. Carefully turn and cook 4 to 6 minutes longer or until salmon is just opaque in center. Transfer to plate; cool slightly. Carefully peel off skin; discard.
5.Stir snap peas into quinoa. Cover and cook 2 minutes longer. Divide quinoa and snap peas among serving plates. Top with salmon and peach mixture. Garnish with mint.

Notes & Tips:
Yum! I tasted the peach mixture before putting it on top of the salmon, and I'm glad I did, it needed a splash of balsamic vinegar. I also didn't dust the salmon with cayenne, b/c I was a little afraid of the spiciness after tasting the kick the peaches had, so instead I dusted it with paprika. You can substitute couscous or rice for the quinoa if you'd like.

Nutrition Facts:
Calories 465
Total Fat 13g
Saturated Fat 2g
Cholesterol 93mg
Sodium 375mg
Total Carbohydrate 43g
Dietary Fiber 6g
Protein 42g

Grilled Glazed Salmon

Recipe adapted from:
allrecipes.com

Ingredients:

• 2 tablespoons olive oil
• 1 teaspoon water
• 1/2 cup red wine vinegar
• 2 cloves crushed garlic
• 1 teaspoon garlic salt
• 1/2 teaspoon freshly ground black pepper
• 2 teaspoons dried basil
• 1/2 cup SPLENDA® No Calorie Sweetener, Granulated
• 1 1/3 pounds salmon fillet

Preparation:
1.In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes.
2.Preheat an outdoor grill for medium heat and lightly oil grate.
3.Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.

Notes & Tips:
I ran out of red wine vinegar at about 1/4 cup so I just used balsamic for the other 1/4 cup. At first I didn't think I liked the marinade, but the more I ate the more I liked it. The sweetness that the sprinkling of Splenda adds just the perfect amount of sweetness.

Nutrition Facts:
Calories: 288 Total Fat: 18.6g Cholesterol: 71mg

Creamy Tilapia

Recipe taken from:
aquaticcommunity.com

Ingredients:
• Cooking spray for greasing and coating
• 4 (4 ounce) fillets tilapia
• 4 teaspoons of butter or margarine
• 2 tablespoons of lemon juice
• 2 tablespoons of chopped fresh dill leaves
• 1 tablespoons of lemon-pepper seasoning
• 3 tablespoons of cream cheese
• 4 tablespoons of lemon juice
• 4 tablespoons of chopped fresh dill leaves

Preparation:
1.Preheat the oven to 375 degrees F (175 degrees C).
2.Grease a baking sheet with cooking spray (or butter).
3.Place the tilapia fillets on the greased sheet and coat them lightly with cooking spray.
4.Melt the butter/margarine and spoon it over the tilapia fillets.
5.Drizzle lemon juice over the fillets.
6.Add 2 tablespoons chopped fresh dill weed and the lemon-pepper seasoning.
7.Place the baking sheet in the preheated oven and bake until the fillets can be easily flaked with a fork. This will normally take around 15 minutes.
8.While the fish is in the oven, you can prepare the cream cheese sauce. Combine cream cheese with 4 tablespoons of lemon juice and 4 tablespoons of chopped fresh dill weed in a small bowl. Microwave for roughly 1 minute and stir until you have a well blended sauce.
9.Remove the fish fillets from the oven and place them on serving plates. Spoon cream cheese sauce around them before serving

Notes & Tips:
This is def. a dill lovers delight. I really liked the sauce, I think it would taste great on chicken too. A small warning that this dish is VERY dilly and very lemony, which I like, but if you are sensitive to either of those flavors, you may want to cut back on the lemon and dill in the sauce. I served this with a salad, but it would taste good with couscous or rice.

Nutrition Facts:
Serves 4
172 Calories, 8.6g Fat, .3g Carbs, 23.6g Protein

Swordfish Kebabs with Orange Basil Sauce

Recipe taken from:
Cooking Light Magazine June 2010

Ingredients:

• 1 orange
• 2 cups basil leaves
• 2 tablespoons olive oil
• 2 garlic cloves, peeled
• 1 1/2 pounds swordfish, cut into (1-inch) pieces

Preparation:
Prepare grill to medium-high heat. Squeeze orange to extract 1/4 cup juice. Combine orange juice, basil leaves, olive oil, and garlic cloves in a mini chopper; add 1/4 teaspoon salt. Process basil leaf mixture until finely chopped. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper evenly over fish; thread fish onto 4 (12-inch) skewers. Grill fish 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness, turning occasionally. Drizzle fish with sauce, or serve sauce separately. Garnish sauce with orange rind, if desired.

Notes & Tips:
YUM! If you like pesto you'll like this sauce. The swordfish firms up like a steak so kebabs are perfect, they don't fall apart.

Nutrition Facts:
Calories:280 Fat:14g Protein:34.3g Carbohydrate:2.8g

Tilapia Tacos with Salsa

Ingredients:

Tacos:

• 4 tilapia fillets
• 2 tablespoons cumin powder
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 4 tortillas, 8in.
  

Salsa:

• 1 can diced tomatoes, lightly drained
• 1 onion, diced
• 1 can corn, drained
• 1 can black beans or white beans
• 1 tablespoon cumin powder
• 1 teaspoon garlic salt
  
  

Preparation:

Salsa:
Combine all ingredients and refrigerate. You can make this in advance, just cover the bowl in the refrigerator.

Tacos:
Combine cumin, garlic powder and salt on a plate. Dredge fish fillets in the spice mixture and grill on a table top grill, or bake (350 degrees for 15 mins.) or pan fry in a little bit of olive oil. Once fish is flaky put fish in tortilla and top with salsa.

Notes & Tips:
I served this with rice and chips for the left over salsa.

Rating:
Really Good

Nutrition Facts:
Serves 2
400 calories, 8g fat, 50g carbs, 33g protein

Photo Credit:
www.cookinglight.com