RED SALMON HASH
1 can (15 1/2 oz) red salmon, drained
2 cups finely chopped potaoes
2 tbsp salt-free butter
3 green onions, finely chopped
1/8 tsp lemon pepper
Remove the skin and bones from the salmon. Using a fork, flake the salmon and set aside.
In a large skillet, melt the butter. Saute potatoes until tender, about 15 minutes. Remove potatoes from the skillet and set aside. Add green onions to the skillet and saute a couple of minutes. Stir in lemon pepper. Add the salmon and potatoes to the onions and cook over medium heat until thoroughly heated. Do not stir while cooking!
6 servings, 1/2 cup each. 111 calories, 9 g carbs, 7 g protein
LEMON TILAPIA FILLETS
4 tilapia fillets (approx. 5 oz each)
1/2 tsp salt
1/2 tsp pepper
2 lemons; slice into 6 slices each
1/4 cup shredded carrots
2 tbsp chopped fresh dill
2 tbsp chopped fresh parsley
4 tsp butter
Heat oven to 400 degrees. Sprinkle tilapia fillets with salt and pepper. Cut 4 pieces of parchment paper into 13" x 9" rectangles. Place 3 lemon slices crosswise in the center of each parchment rectangle. Top lemon with the fillets. Sprinkle carrots, dill and parsley evenly over fillets. Top each with 1 teaspoon butter. Fold parchment papers to make packets. Crease the folds but leave enough room for air to circulate. Place plackets on a baking sheet and place in oven. Bake 18 to 22 minutes or until fish is opaque throughout. Serve immediately.
Serves 4. Per serving: 174 calories, 29 g protein, 1 g carbs.
This recipe is adapted from a recipe in Cooking Light Magazine
SHRIMP PENNE PASTA PRIMAVERA
12 oz fresh shrimp, peeled & deveined
1 1/2 cups baby carrots or regular carrots sliced into 1/2" pieces
1 1/2 cups sugar snap peas
8 oz Penne Pasta (healthy carb type ie Dreamfields)
1 tbsp olive oil
2 cloves garlic, minced
1/4 tsp salt
1/4 tsp ground black pepper
1/4 cup white cooking wine
1/2 cup cream
1 tbsp fresh-squeezed lemon juice
3 cups fresh baby spinach
1/4 cup grated Parmesan cheese
Bring 2-qts water to boil in a large pot. Add carrots and snap peas; cook 3 minutes. Remove vegetables with a large slotted spoon. Add pasta to boiling water and cook according to package directions. Over medium-high heat, heat oil in a large skillet. Add garlic and saute for a minute. Return vegetables to pot, add salt and pepper and cook for 2 minutes. Add shrimp and wine; cook until wine is evaporated. Add cream and lemon juice; reduce heat to simmer and cook for 3 minutes.
In a large bowl, toss together the hot pasta mixture, spinach and Parmesan cheese. Serve while hot!
Carbs 53g, Protein 30g
SEA SCALLOPS & PEAS
2 cups shelled fresh peas
1 1/2 lb large dry scallops, tough muscle removed
1 tbsp dried thyme leaves
1/2 tsp salt, divided
1/2 tsp black pepper, divided
3 tbsp extra-virgin olive oil
1 tsp lemon zest, fresh grated
1 tbsp lemon juice
Rub thyme leaves between your hands over a small bowl till a fine powder. Set aside. Put a large basket for steaming in a Dutch oven pan. Add water to the pan just to the bottom of the basket. Place peas in the basket and top with the scallops in a single layer over the peas. Do not crowd them together. Sprinkle with the thyme, one-half the salt and one-half the pepper. Place the cover on the pan and turn heat to high. When steam begins to escape the lid, steam for 5 to 6 minutes. Remove pan from heat.
While scallops steam, whisk olive oil, remaining salt and pepper, lemon juice and lemon zest together in a small mixing bowl until mixed. Spoon the scallops and peas onto a serving platter. Drizzle dressing over the tops of the scallops and peas. Serve while still hot.
4 Servings. 15 g carbs and 32 g protein each serving.
EASY BLACKENED CATFISH
4 catfish fillets (1 lb total weight)
3 tsp fresh lemon juice
2-3 tsp blackened seasoning mix
Non-stick cooking spray--garlic flavored
Rinse fish under cold running water and pat dry with paper toweling. Sprinkle fillets with lemon juice and spray with cooking spray. Sprinkle with seasoning blend then coat again with cooking spray. Heat a large non-stick skillet over medium-high heat until hot. Add fillets to skillet with seasoned side down. Cook 3 minutes. Reduce heat to medium and cook another 3 minutes or until fish flakes when fork tested. You may have to cook 2 fillets at a time depending on size of fillets and size of skillet.
TOMATO WALNUT TOPPED TILAPIA
4 - 4 oz each tilapia fillets
1/4 tsp salt
1/4 tsp pepper
1 tbsp butter
1 medium tomato, thinly sliced
TOPPING:
1/2 cup soft bread crumbs
1/4 cup chopped walnuts
2 tbsp lemon juice
1 1/2 tsp butter, melted
Sprinkle fillets with salt and pepper. In a large ovenproof skillet coated with nonstick cooking spray, cook fillets in butter over medium-high heat 2-3 minutes on each side until lightly browned. Place tomato slices atop fillets. Combine topping ingredients in a small bowl and spoon over the tomato slices. Broil 3-4 inches from heat for 2-3 minutes until topping is lightly browned and fish flakes easily with a fork.
SALMON CROQUETTES
1/3 cup plain fat-free yogurt
1 tbsp Dijon mustard
2 egg whites
2 1/2 tsp canola oil, divided
1/2 cup diced celery
1/2 cup diced onion
1 cup whole-wheat saltines, crushed fine
Dash of black pepper, if desired
1 can (12-oz) canned salmon, bones removed & drained
Combine the yogurt, mustard, and egg whites in a bowl and combine well. Set aside.
Heat half of the oil in a large skillet over medium heat. Saute the onion and celery about 4 minutes, until tender. Add to the yogurt mixture. Mix well. Add 1/2 of the crackers and pepper. Fold in the salmon. Cover and let mixture rest at room temperature for approx. 10 minutes.
Divide the salmon mixture into 8 equal patties. Coat with the remaining cracker crumbs. Place on a plate, cover and refrigerate for 30 minutes. Heat remaining oil in a skillet and add the croquettes, in batches if necessary. Cook each side about 4-5 minutes over medium heat until golden brown.
10 g carbs, 10 g protein per pattie
BAKED HORSERADISH SALMON
1 lb salmon fillet
1 tbsp butter, melted
1 tbsp prepared horseradish, drained
2 tsp lemon juice
1/4 tsp garlic powder
1/8 tsp black pepper
Preheat oven to 375 degrees. Place salmon skin side down in a baking dish coated with nonstick cooking spray. In a small mixing bowl, combine butter, horseradish, lemon juice, garlic powder and pepper. Spread mixture over the salmon fillet. Bake uncovered for 20-25 minutes or until fish flakes easily with a fork.
MAPLE-GLAZED SALMON
1/4 cup unsweetened ruby red grapefruit juice
2 tbsp balsamic vinegar
2 tbsp sugar-free maple-flavored syrup
2 cloves garlic, minced
2 tsp olive oil
4 (approximately 4 oz each) salmon fillets
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, bring grapefruit juice, vinegar, syrup and garlic to a boil. Reduce heat and simmer, uncovered, 5 minutes. Transfer 2 tablespoons to a small bowl and add oil. Set remaining glaze aside.
To grill salmon: Coat grill rack with nonstick-cooking spray before starting grill. Sprinkle fillets with salt and pepper and place skin side down on grill rack. Grill, covered, over medium heat for 10-12 minutes or until fish flakes easily with a fork. While grilling, baste occasionally with maple-oil mixture. When done, drizzle with reserved glaze. Serve with lemon slices.
To broil salmon: Sprinkle fillets with salt and pepper and place skin side down on broiler rack that has been sprayed with non-stick cooking spray. Broil 4 to 6 inches from the heat for 10-12 minutes or until fillets flake easily with a fork. While broiling, baste occasionally with maple-oil mixture. When done, drizzle with reserved glaze. Serve with lemon slices.
SALMON QUICHE
1 can salmon
2 eggs
6-8 crackers crumbled
4 oz shredded cheddar cheese
24 oz carton cottage cheese
1/4 cup chopped celery
1/3 cup chopped onion
1/4 cup chopped green bell pepper
Mix all ingredients together and put into a 9-inch pie plate. Bake at 350 degrees for 1 hour. Place a pan of water in the oven on the shelf under the quiche while baking.