Salmon Pasta with Poppy and Dill

Adapted from Rachel Ray
Serves: 2 large servings

Ingredients:
2 cups cooked pasta
7 oz salmon
1 Tbl olive oil
1/3 cup chopped onion
2 cloves garlic, finely chopped
1/2 Tbl poppy seeds
1/2 cup white wine
1/2 cup heavy cream
1/4 cup dill, chopped

While you're cooking the pasta, season the salmon with salt and pepper. In a large skillet, heat a drizzle of olive oil over med-high heat. Add the salmon and cook until just done, about 6 minutes. Let cool. If salmon has skin, remove skin. Flake salmon into small pieces.

In the same skillet, heat 1 Tbl olive oil. Add the onion and garlic and cook 3 minutes. Stir in the poppy seeds for 1 minute, then pour in the wine and cook until slightly reduced, 1 minute. Stir in the cream, lower the heat to low and simmer until slightly thickened, about 2 minutes. Toss the pasta with the salmon, sauce and dill. Season with salt and pepper and enjoy!

Spinach Stuffed Salmon

It's amazing the added flavor that 1 Tbl of walnuts adds to this delicious dish. Enjoy!

Serves 2:

1/2 tsp olive oil
2 oz fresh spinach leaves
1 tsp grated lemon zest (optional)
1/8 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/8 cup fresh basil leaves, coarsely chopped
1 Tbl chopped walnuts
2 salmon fillets (about 4 oz each)
1 Tbl Dijon mustard
1 Tbl plain dry bread crumbs
1/4 tsp dried oregano, crumbled
1/4 tsp garlic powder

Preheat oven to 400F.

In a large skillet, heat the oil over med. heat. Cook the spinach and lemon zest for 2 minutes or until the spinach is wilted, stirring constantly. Transfer to a med. bowl. Stir in the bell peppers, basil and walnuts. Let cool for 5 minutes.

Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful not to cut through to the other side. Carefully stuff half the spinach mixture into each fillet. Transfer to baking sheet. With a pastry brush (or your finger), spread the mustard over the fish.

In a small bowl, stir together the remaining ingredients. Sprinkle over the fish.

Bake for 12-13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.

Scallop Fried Rice

Doesn't this look pretty?! This is a great variation to the normal run-of-the-mill chicken fried rice.

Enjoy!

Source: Weight Watchers Complete Cookbook

Ingredients: serves 4, points plus- 7

2 tsp canola oil

2 large eggs, lightly beaten

3/4 lb bay scallops

3 scallions, sliced

1 small red bell pepper, diced

1 portobello mushroom, stemmed and diced

1 Tbl minced peeled fresh ginger

1/4 tsp salt

1/4 tsp black pepper

2 cups cold cooked long-grain white or brown rice

1 cup frozen baby peas, thawed

1 1/2 tsp Asian (dark) sesame oil

1. Heat nonstick wok or deep large nonstick skillet over high heat until drop of water sizzles in pan; add 1 tsp of canola oil and swirl to coat pan. Add eggs and stir-fry until set, about 2 minutes. Transfer to plate. Add scallops to wok and stir-fry until just opaque in center, about 3 minutes. Transfer to a small bowl.

2. Add remaining 1 tsp canola oil to wok. Add bell pepper, mushroom, ginger, salt and black pepper; stir-fry until vegetables are crisp-tender, about 2 minutes. Add all remaining ingredients and stir-fry until heated through, about 4 minutes.

3. Break up eggs and add to wok along with scallops; stir-fry until mixed well, about 1 minute longer.

Notes- I used 1/2 cup egg beaters instead of the eggs. If you do this, remember to adjust your points down.

Baja-Style Shrimp Tacos

Spring has sprung and it’s definitely time to start cooking with more citrus! If you’ve never tried it…I highly suggest it. A great way to add wonderful flavoring with no extra calories!

Source: Family Circle Magazine

Ingredients:

Marinade and dressing:

1/3 cup cilantro leaves, finely chopped

¼ cup fresh lime juice- about two limes

¼ cup olive oil

1 Tbl honey

½ tsp chili powder

½ tsp salt

¼ tsp cumin

¼ tsp pepper- opt

Tacos:

1 lb cleaned med. Shrimp (35-40 count)

4 cups finely shredded cole slaw mix (or green and red cabbage)

1 pkg taco-size flour tortillas

1 cup prepared guacamole

1. In a small bowl, whisk together cilantro, lime juice, oil, honey, chili powder, salt, cumin and pepper.

2. Heat broiler to high. In a medium size bowl, combine ¼ cup of the marinade and the shrimp. In a second medium size bowl, combine remaining marinade and the cole slaw mix. Let both marinade for about 10 minutes.

3. Transfer shrimp to a broiler pan. Broil, 2 to 3 inches from the heat, for 6 to 7 minutes, turning once.

4. Spread tortilla with about 2 tbl guacamole. Top with 4 or 5 shrimp and ¼ cup slaw. Repeat for the rest of the tacos!

Note- I don’t enjoy using the broiler so I heated up the grill, laid a piece of foil on the grill rack and cooked the shrimp that way. Also, if you can, please please buy shrimp that already have the shell removed! I stood over the sink for 30 minutes peeling them before I could put them in the marinade. Shells on are fine for peel and eat shrimp…but when cooking, spend the extra money on buying them already shelled.

Fish Tacos

It’s about that time of year. Time to start eating fish on a more regular basis. For some reason, I always abandon this type of food in the winter…just doesn’t sound near as good as a big cup of chili or a nice warm casserole…but grilled fish fits right in with spring and summer.

This might be the first time I’ve tried my hand at fish tacos…but let me say, it won’t be the last. I even ate the leftovers and found them just as enjoyable, if not more, as the first time! If you struggle getting in our friends from the sea, try these, you might just change your mind.

Ingredients: these are tacos, no measurements needed

Cod fillets- or a nice sturdy fish that will stand up to the grill. Halibut, mahi-mahi or salmon would work too.
Lettuce or thinly sliced Napa cabbage
½ tsp Salt
¼ tsp cumin
Taco shells
Avocado, halved, pitted, peeled and diced
Fresh cilantro
Lime
Red onion
Fat free salsa

Sprinkle the fish with the salt and cumin. Place the fillets on the grill and cook for about 5 minutes on each side, depending on the thickness. Once it’s cooked, tear apart with fork.

Make your tacos to your preference and enjoy!

I used corn tortillas and was really pleased. Yummy!

Cocunut Shrimp with Black Bean and Mango Salad

What a wonderful melody of flavors! This one didn't let us down and I'm sure it won't for you either.

Source: Weight Watchers

Note: The shrimp part of the recipe is designed to be used for two meals (serves 4). Feel free to save some for left overs or adjust for just two servings.

Ingredients for shrimp:
1/2 cup unsweetened coconut
1/3 cup flour
3/4 t salt
1/ t crushed red pepper
1 large egg
1 lb jumbo shrimp, peeled (tails left on), deveined, butterflied and patted dry
1/4 cup apricot all-fruit spread
1 T prepared horseradish
1 t teriyaki or soy sauce

1. Preheat oven to 450. Spray a baking sheet with nonstick spray.
2. Combine the coconut, flour, salt and red pepper on a plate.
3. Beat the egg in a med. bowl. Add the shrimp and toss to coat. Lift each shrimp from the egg, letting the excess egg drip off the shrimp, then coat in the coconut mixture, pressing to adhere. Place shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, about 10 minutes.
4. Meanwhile, combine the apricot spread, horseradish and teriyaki sauce in a small bowl.
5. Transfer half of the cooked shrimp to a plate to cool. Then cover with plastic wrap and refrigerate for up to 2 days for later use. Serve the remaining shrimp with the apricot sauce and the following black bean salad.

Ingredients for Black Bean and Mango Salsa for 2:
1/4 cup finely chopped red onion
1 T chopped fresh cilantro
2 t fresh lime juice
1 t extra virgin olive oil
1/8 t salt
1/8 t cumin
1 cup canned black beans, rinsed and drained
1/2 cup fresh or thawed frozen corn
1/2 cup fresh mango chunks

Combine the onion, cilantro, lime juice, oil, salt and cumin in a med. bowl. Gently stir in the black beans, corn and mango and serve with half of the shrimp recipe above.

Notes: If you would like, go ahead and take the tails off. Just a pain when you go to eat them. Egg substitute can be used in place of the egg. 425 is plenty of heat and I would suggest to turn the shrimp mid-way through. I used canned corn and didn't add the oil.

Sauteed Orange Shrimp with Rice

Source: Taste of Home

Ingredients: for three servings
1 pkg. (8.8oz) ready to serve whole grain brown rice
1 lb uncooked medium shrimp, peeled and deveined
2 garlic cloves, minced
1 T Olive oil
1 T butter
1/4 t cornstarch
1/2 cup orange juice
2 T mined fresh basil
1/4 t salt

1. Cook rice according to pkg directions. Meanwhile, in a large skillet, saute shrimp and garlic in oil and butter for 3-4 minutes or until shrimp turn pink.

2. Combine cornstarch and orange juice until smooth; stir in the basil and salt. Gradually stir into the skillet. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened. Serve over rice.

Above is how the recipe is written....I, of course, make changes...here's how.
*1/2 T butter
*1 t oil
*I didn't have or want to buy orange juice (we'll never drink it) so I used fresh squeezed juice from two oranges
*boiled brown rice instead of ready to serve. Cooked 1/2 cup of rice for two people.
*I used already cooked shrimp...the only problem I saw with this was that it added a little extra juice in the pan. I just drained that off and continued to cook. I also cooked this for two people and just doubled the amount of shrimp to each person. For the most part...shrimp is 60 cals per serving.

Point count per serving:
Rice- 3 pts. This is if you cook 1/2 cup of brown for two people.
Shrimp- *about 7 medium- 1 pt
Butter and Oil (my alterations)- 1 pt
Orange juice- .5 pt

Note- You have to like orange to even think about making this because the orange flavoring is very prevalent. Also, serve with a side salad...needs a little something extra.

Pineapple Salmon

I know...another foil pack. But they are so easy, quick and yummy!

Pineapple Salmon Teriyaki
Source: Hungry Girl 1-2-3

Ingredients: for one pack (8 points per pack)
One 5 oz salmon fillet
1/2 T thick teriyaki marinade
1/2 T sweet Asian chili sauce
2 pineapple rings
Dash Cayenne pepper, or more to taste

Preheat oven to 375 or grill to med/high heat

In a small bowl, mix teriyaki sauce with chili sauce. Set aside.

Take a piece of foil and spray with nonstick spray. Place the salmon in the center and top with the teriyaki-chili sauce. Flip salmon over to coat evenly on both sides.

Top fish with pineapple slices and sprinkle with cayenne pepper (I did not use any cayenne). Fold up foil and cook for 15-20 minutes.

Note: At first I was a little nervous about the asian chili sauce because I don't like spicey food...but I could have actually stood for a little bit more of both teriyaki and the chili sauce.

Salmon Foil Pack

Ok, this isn't really a "pack" like the turkey foil pack...but it's in foil and there's more than one ingredient. So here it goes!

Salmon fillet

Feta Cheese

Ranch Dressing

Cooked bacon- chopped up. About one piece per pack

Directions:

Put fillet on foil. Drizzle ranch dressing on top....do not drench! Sprinkle crumbled cheese on top and then the crumbled bacon. Fold in the sides like you see in the picture and grill for 10 min. I'm sorry I don't have measurements for the ranch and feta...just use your best judgement and enjoy! I served this with some steamed asparagus and farm fresh tomatoes. You have to remember salmon is a fatty fish so you really need to pair it with things that don't add to many more calories to your dinner. Albeit a good fat...it's still fat and to much of a good thing isn't always so good.

A little about salmon....

Wild salmon and farm raised salmon are two very different animals. It's much harder to find wild salmon but worth it when you do. The farm raised variety doesn't produce nearly as much Omega 3's as the wild variety does and the fat in farm raised is completely different from wild. Farm raised contains a much higher proportion of inflammatory omega 6s, a fat that we already consume far too much of.

The benefits and why we need to eat our Omega 3's.....there really is so much to say about this wonderful fat I am going to resort to bullet points for the quick and easy version.

• omega 3's are being studied for their positive effects on depression, behavior, thinking and feeling.
• They have a significant effect on the developing brain of a human fetus. Fish really is brain food!
• They are an anti-inflammatory, help lower blood pressure, act as a blood thinner, prevent blood cells from sticking together (blood clots can be the cause of heart attacks and strokes), improve brain function, memory, skin health and kidney function.
• Can improve cardiovascular health as well as immune function.
• Also a good source of vitamin B, A, and D

Need I say more!! Eat more salmon....or at least give it a try if you're not a big fish eater.