3.21.2011

savory salmon

I admit that I am a carnivore. I love steak, chicken fingers, burgers, salami. You get the idea, but there is one type of meat I always overlook...fish. I know I shouldn't, seeing as it's incredibly healthy for me. I have salmon sitting patiently in the back of my freezer waiting to be grabbed, thawed, cooked, and eaten. However, my hands always grab their neighbors instead. 

The fish won't be left out for long thanks to the new issue of Self magazine. It provides recipes for salmon that I have to try, due to how delicious they look. These are three that I will be whipping up this week...

Creamy Farfalle with Salmon and Peas

Ingredients:

  • Vegetable oil cooking spray
  • 1 lb salmon fillet, skin removed
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 6 oz farfalle pasta
  • 1 1/2 cups frozen peas
  • 1 1/2 cups 1 percent milk, divided
  • 3 tablespoons all-purpose flour
  • 3 oz Neufchâtel
  • 2 tablespoons chopped fresh dill, divided
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon grated lemon zest

Directions:
Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 tsp salt and 1⁄8 tsp pepper. Broil until cooked through, 5 minutes per side. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 tsp salt and remaining 1/8 tsp pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes. Remove from heat; add Neufchâtel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice. Garnish with zest and remaining 1 tbsp dill. (Serves 4)


Calories?
559 calories per serving, 22 g fat (7 g saturated), 50 g carbs, 5 g fiber, 37 g protein

 

Salmon Cakes with Greens

Ingredients:

  • 1/4 cup fat-free mayonnaise
  • 1/4 cup plus 1 tbsp chopped shallots
  • 2 teaspoons Dijon mustard, divided
  • 1/2 cup lowfat buttermilk
  • 1 1/2 teaspoons fresh lemon juice
  • 1 lb salmon fillet, skin removed, finely chopped
  • 2 egg whites
  • 5 tablespoons drained capers
  • 1/2 cup plain breadcrumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 teaspoons olive oil
  • 8 cups mixed greens

Directions:
Combine mayonnaise, 1 tbsp shallots, 1 tsp mustard, buttermilk and juice in a bowl; set aside. Combine salmon, egg whites, remaining 1/4 cup shallots, capers, breadcrumbs, remaining 1 tsp mustard, salt and pepper in another bowl; mix well; shape into eight 3-inch-round patties. Heat oil in a large nonstick skillet over medium heat. Cook salmon cakes until bottom is golden, about 6 minutes; flip and cook until golden, 5 minutes more. Toss greens with half the buttermilk mixture; divide salad among 4 plates; top each with 2 salmon cakes. Serve with remaining dressing on the side. (Serves 4)

 

Calories?
369 calories per 2 patties and 2 cups salad, 19 g fat (4 g saturated), 19 g carbs, 2 g fiber, 30 g

 

Jamaican Jerk Salmon and Mango-Pineapple Salsa

Ingredients:

  • 2 mangoes, peeled and diced
  • 1/2 pineapple, cored and diced
  • 1 cup rinsed and drained canned black beans
  • 3/4 cup finely chopped red onion
  • 1/4 cup fresh cilantro, chopped
  • 3/4 teaspoon salt, divided
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cumin
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon cinnamon
  • 4 salmon fillets (5 oz each), skin on
  • 1 teaspoon olive oil

Directions:
Combine mangoes, pineapple, black beans, onion, cilantro and 1/4 tsp salt in a bowl. Combine remaining 1/2 tsp salt, allspice, cumin, thyme, cayenne and cinnamon in another bowl; rub over both sides of each fillet. Heat oil in a large nonstick skillet over medium-high heat; cook salmon until cooked through, 5 minutes per side. Serve with salsa. (Serves 4)

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