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Cooking with Salmon |
Recipes
PECAN CRUSTED BAKED SALMON
Ingredients:
2 Tbsp Dijon-style mustard
1 Tbsp light margarine
4 tsp honey
¼ cup fresh bread crumbs
¼ cup finely chopped pecans or walnuts
1 Tbsp chopped parsley
4 (4 to 6 ounce each) - salmon fillets, thawed if necessary
Salt and black pepper to taste
Directions:
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Preheat oven to 450 degrees.
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In a small bowl, mix together mustard, margarine and honey; set aside.
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In another small bowl, mix together bread crumbs, pecans and parsley; set aside.
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Season salmon fillet with salt and pepper if desired. Place on a lightly greased baking sheet. Brush each fillet with mustard-honey mixture. Pat top of each fillet with bread crumb mixture.
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Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve with lemon wedges.
Yield: 4 servings
Nutrition information per serving: 271 calories, 23.1g protein, 15.4g fat (6.1g monounsaturated fat, 5.3g polyunsaturated fat, 2.7g saturated fat) 66mg cholesterol, 7.7g carbohydrate, 0.5g dietary fiber, 293mg sodium.
CILANTRO GRILLED SALMON
Ingredients:
1/2 cup fat-free mayonnaise or plain nonfat yogurt
1 ¼ cup finely chopped fresh cilantro (divided use)
2 to 3 Tbsp finely chopped red onion
3 tablespoons fresh squeezed lemon juice (divided use)
1 cup fat-free Italian salad dressing
1 pound salmon fillet (with skin), cut into 4 equal portions
1/2 teaspoon ground black pepper
Directions:
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In a small bowl combine mayonnaise, ¼ cup cilantro, onion and 1 Tbsp lemon juice. Mix well and refrigerate sauce while preparing salmon.
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In a shallow nonmetal dish, combine salad dressing, 2 Tbsp lemon juice and 1 cup cilantro. Add salmon; turn to coat. Cover and refrigerate at least 4 hours to marinate.
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Heat grill to medium-high. Remove salmon from marinade; reserve marinade. Place salmon, skin side down on grill 4 to 6 inches from heat source. Sprinkle with pepper, cover and cook 12 to 15 minutes or until fish flakes with fork. Brush once or twice with reserved marinade.
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To serve, carefully remove and discard skin from salmon. Serve with refrigerated sauce. If desired garnish with lemon wedges and cilantro.
Tip: To broil salmon, place skin side down on broiler pan; broil 4 to 6 inches from heat using time above as a guide.
Yield: 4 servings, 4 ounces of fish with 2 tablespoons sauce
Nutrition information per serving: 219 calories, 14g carbohydrate, 25g protein, 7.2g fat, 1.1g saturated fat, 62mg cholesterol, 0.2g dietary fiber, 897mg sodium
BARBECUED SALMON
Ingredients:
1/4 cup fresh orange juice
2 Tbsp fresh lemon juice
4 (6-ounce) salmon fillets
2 Tbsp brown sugar
1 Tbsp chili powder
2 tsp lemon zest
3/4 tsp ground cumin
1/4 tsp salt
1/4 tsp cinnamon
lemon slices, optional
Directions:
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In a zip-top plastic bag, combine first 3 ingredients (orange juice, lemon juice and salmon). Seal and marinate in refrigerator 1 hour, turning occasionally.
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Preheat grill to medium high heat.
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Remove fish from bag, discard marinade. In a small bowl, combine next 6 ingredients (sugar, chili powder, zest, cumin, salt and cinnamon).
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Rub mixture on both sides of fish.
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Place fillets on grill, cover with grill lid and cook 10 - 12 minutes or until fish flakes easily when tested with fork.
Serve with lemon slices, if desired.
Yield: 4 servings
Nutrition information per serving: 269 calories, 6.4g carbohydrate, 34g protein, 11g fat, 1.7g saturated fat, 94mg cholesterol, 0.9g dietary fiber, 243mg sodium
BBQ SALMON BURGERS
Ingredients:
1 can (14.75 oz.) or 2 cans (7.5 oz. each) salmon
1 egg, slightly beaten
1/4 cup finely chopped onion
1/4 cup thick barbecue sauce
1 cup fresh bread crumbs (about 2 slices bread)
4 hamburger buns or rolls
Directions:
Burger Mixture: Drain salmon thoroughly, squeezing out excess moisture. In bowl, flake salmon with fork. Add egg, onion, barbecue sauce and bread crumbs. Blend thoroughly until mixture is almost smooth.
Burgers: Divide and form mixture into 4 patties. Preheat broiler/oven or grill to medium-high heat. Place patties on spray-coated broiling pan or well-oiled grill 4 to 5 inches from heat. Cook about 4 to 5 minutes per side. Add cheese slices, if desired. Serve on buns or rolls.
Variations: Teriyaki sauce, thick 'n chunky salsa, chili sauce, OR seafood cocktail sauce may be substituted for barbecue sauce.
Yield: Makes 4 servings
GRILLED SALMON BURGERS
Ingredients:
6 multigrain buns
2-3 Tbsp egg substitute
1 tsp lemon peel
2 Tbsp fresh lemon juice
½ tsp ground black pepper
½ tsp Cajun seasoning
1 can (14.75 ounces) pink salmon, remove large bones and drain
¼ cup fat-free mayonnaise
1 ½ tsp dried dill or 2 tablespoons fresh dill
1 tomato, thinly sliced
½ cucumber, thinly sliced
5 lettuce leaves
Directions:
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Heat grill to medium-high heat.
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Cut 1 bun into small cubes and place in a medium mixing bowl. Add egg, lemon peel, lemon juice, pepper and Cajun seasoning. Mix well. Add salmon and continue to mix. Shape into 5 patties, approximately ½ inch thick.
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In a small bowl combine mayonnaise and dill. Place in refrigerator until ready to serve.
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Place patties on grill and cook 4 to 8 minutes on each side or until burgers are lightly browned. Add buns to grill the last 2 minutes of cooking time cut side down to toast.
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To serve, spread mayonnaise mixture on bottom bun top with salmon patty, tomato, cucumber and lettuce. Cover with bun top.
Tip: The burgers can be cooked in the broiler, broil 9 to 14 minutes or until lightly browned.
Yield: 5 servings, 1 burger each
Nutrition information per serving: 274 calories, 19g protein, 27g carbohydrate, 9.4g fat, 2g saturated fat, 19mg cholesterol, 2.8g dietary fiber, 737mg sodium
BASIC BEST SALMON LOAF
Ingredients:
1 can (15 ½ oz.) Alaskan salmon
2 cups soft bread crumbs
1/3 cup finely minced onions
¼ cup 2% milk
2 eggs or ½ cup egg substitute (Egg Beaters®)
2 Tbsp chopped parsley
1 Tbsp lemon juice
¼ tsp dill weed
Dash black pepper
Directions:
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Drain and flake salmon, reserving 2 tablespoons liquid. Combine flaked salmon and reserved liquid with remaining ingredients.
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Place in well-greased 8 ½ x 4 ½ x 2 ½ inch loaf pan or shape into loaf on greased baking pan.
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Bake at 350 F for 45 minutes.
Yield: Makes 6 servings.
Nutrition information per serving: 268 calories, 8 gm total fat, 21 gm protein, 26 gm carbohydrate
CLASSIC SALMON & MACARONI SALAD
Ingredients:
2/3 cup low-fat mayonnaise or salad dressing
1/3 cup plain yogurt
1-1/2 tsp lemon pepper seasoning
1 tsp each dried onion and dill weed
1 tsp lemon juice
1/2 tsp salt
1 package (12 oz.) elbow macaroni or shell pasta
1 can (14.75 oz.) or 2 cans (7.5 oz. each) salmon
1 cup diced celery
2 Tbsp fresh chopped chives or 2 stalks green onions, sliced
Directions:
To make the Dressing: In small bowl, blend mayonnaise, yogurt, lemon-pepper, dried onion, dill weed, lemon juice and salt.
To make the Salad: Cook pasta according to package directions until just firm to bite. Drain, rinse in cold water. In large bowl, add pasta, salmon, celery and chives. Pour dressing over pasta. Stir to blend. Cover and refrigerate several hours to blend flavors.
Yield: 6 servings
SALMON MACARONI BAKE
Ingredients:
1 (14 ounce) package macaroni and cheese creamy sauce dinner mix
1 (10.75 ounce) can condensed cream of mushroom soup, undiluted
1/2 cup 2% milk
1 (6 ounce) can skinless boneless salmon, drained
1 Tbsp grated onion
1/2 cup shredded 2% Cheddar cheese
1/2 cup dry bread crumbs
2 Tbsp Smart BalanceÒ Light or other soft margarine
Directions:
Prepare macaroni and cheese according to package directions. Stir in the soup, milk, salmon, onion and cheddar cheese. Transfer to a greased 1-1/2-qt. baking dish. Sprinkle with bread crumbs; dot with butter.
Bake, uncovered, at 375 degrees for 30 minutes or until heated through.
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