Salmon Bake

This recipe takes little preparation, but produces a filling and flavorful dish that is sure to please.  Low in fat and high in protein (over 50% DV), this dish is healthy without tasting healthy.  I squeezed a lemon wedge over the top for a little extra flavor.  Makes four servings.

Ingredients:

• 4 Medium Yukon Gold Potatoes, Sliced into Small Wedges
• 2 Tsp. Light Olive Oil
• 2 Tbsp. Chopped Fresh Dish
• 1 Clove Garlic, Minced
• Salt and Pepper to Taste
• 4 Salmon Fillets, Approx. 4 oz. Each
• 2 Tbsp. Capers, Drained
• 4 Lemon Wedges

Directions:

• Preheat oven to 425°.
• In large bowl, toss potato wedges, 1 tsp. olive oil, 1 tbsp. dill, garlic, salt and pepper until potatoes are well-coated.
• Spread potatoes in even layer in greased 9 x 13 baking dish.
• Bake for 22 - 24 minutes or until potatoes start to brown.
• Meanwhile, rub both sides of fillets with remaining 1 tsp. olive oil, 1 tbsp. dill, and salt and pepper.
• Remove dish from oven after potatoes have browned.
• Add fillets on top of potatoes.
• Sprinkle 2 tbsp. capers over entire dish.
• Return to oven for another 12 - 14 minutes or until salmon flakes easily.
• Serve with lemon wedge.

Curried Salmon with Wilted Spinach

This Indian-inspired salmon dish is delicious and ridiculously low in calories.  The best part - it takes just over 10 minutes to make!  For a vegan version, chop a block of extra-firm tofu into four "fillets", press dry with paper towels, and cook as you would the salmon.  Makes four servings.

Ingredients:

• Four, 4 Oz. Salmon Fillets
• 1 1/4 Tsp. Curry Powder
• 1/2 Tsp. Salt
• 1/4 Tsp. Garam Masala
• 1/4 Tsp. Black Pepper
• 1 Tsp. Canola Oil
• 4 Cups Raw Spinach
• Cooking Spray

Directions:

• In small bowl, combine curry powder, 1/4 tsp. salt, garam masala, and pepper.
• Heat 1/2 tsp. oil in pan.
• Sprinkle powder over both sides of fillets.
• Cook fillets in pan for 4 - 5 minutes on each side until cooked through.
• Set fillets aside.
• Coat salmon pan with cooking spray.
• Add remaining 1/2 tsp. oil.
• Add spinach and cook 2 - 3 minutes until wilted.
• Serve salmon on bed of wilted spinach.

Sweet & Spicy Salmon with Fried Rice

This recipe was quick, easy, and delicious!  With only 343 calories per serving (that's for salmon AND rice), I will definitely be making this again

Ingredients (Salmon):

• Large (16 Oz.) Salmon Fillet Cut into Four Pieces
• 2 Tbsp. Stone Ground Mustard with Horseradish
• 2 Tbsp. Pure Maple Syrup
• Juice from 1/2 Lemon
• Salt
• Pepper

Ingredients (Rice):

• 2 Cups Cooked Brown Rice
• 2 Tsp. Canola Oil
• 2 Tbsp. Soy Sauce
• 1 Cup Canned Peas & Carrots
• 1/2 Cup Canned Corn
• 1 Tbsp. Minced Ginger
• 1 Tbsp. Minced Garlic
• 1 Tsp. Cumin
• 1 Tbsp. Sriracha
• 1 Tbsp. Stone Ground Mustard with Horseradish

Directions (Salmon):

• Preheat oven to 400°
• Place salmon fillets on baking sheet covered in tin foil.
• Season with salt and pepper.
• Cook for 10 minutes.
• While cooking, combine mustard, syrup, garlic and lemon in small bowl.
• After 10 minutes, remove fillets from oven and cover with sauce.
• Return to oven for 5 minutes.
• Remove and garnish with lemon slice.

Directions (Rice):

• Heat skillet over medium heat.
• In small bowl, whisk together soy sauce, mustard and Sriracha and set aside.
• Add oil to pan and heat.
• Add garlic and ginger and cook until fragrant.
• Add rice, vegetables, and cumin and mix well.
• Cook for 2 - 3 minutes, stirring frequently to avoid sticking.
• Add sauce and toss to coat.
• Cook for 2 - 3 more minutes until well combined.
• Cover plate with rice and add salmon fillet on top.

Healthy Baked Fish & Chips

While this recipe is a more high-calorie dinner that what I've been posting, with only 3.2 grams of saturated fat per serving, it is a very healthy alternative to the pub version.  On top of that, it tastes *so* much like the real thing that Mr. Kitchin didn't believe me when I told him it was all baked!  He said, "It's simply too delicious."  Makes four servings.  Recipe from FoodNetwork.com.

Ingredients for the Chips:

• Three Medium Russet Potatoes
• 1/4 Cup Light Olive Oil
• Cayenne Pepper to Taste
• Kosher Salt

Ingredients for the Fish:

• Canola Oil Cooking Spray
• 2 3/4 Cups Krispy Rice Cereal
• Kosher Salt and Ground Black Pepper to Taste
• 3 Large Egg Whites
• 1 1/2 Lbs. Skinless, Boneless Cod (or Other Firm White Fish) Cut into 2" x 4" Pieces

Directions:

• Position baking racks in the upper and lower thirds of the oven.
• Preheat oven to 450°
• Place a baking sheet on one of the racks to reheat.
• Prepare the chips: Cut the potatoes into 1/4" thick strips.
• Toss in mixing bowl with 1/4 cup olive oil and cayenne pepper.
• Lay flat on preheated baking sheet, covering with oil that remains in mixing bowl.
• Bake for 25 - 30 minutes on the top rack, turning once halfway through.
• Prepare the fish: Set a wire rack on a baking sheet and coat with cooking spray.
• Lightly crush the cereal in a bowl with your fingers.
• Add salt and pepper to the cereal and mix to distribute.
• In a separate bowl, whisk egg whites and pinch of salt until frothy.
• Dip fish strips in egg whites, then roll in cereal until well coated.
• Place strips on rack and spray with cooking spray (see picture below).
• Bake on lower rack for 12 minutes.
• When fish and chips have finished baking, season with salt and pepper and serve with malt vinegar, tartar sauce, or ketchup.