A one-pan salmon dinner recipe

Here’s a recipe to combine salmon, tomatoes and zucchini into what looks like a tasty — and with some modification healthy — dinner. The recipe comes from FoodNetwork.com.

Here are the ingredients:

Ingredients

1/4 cup panko breadcrumbs

2 tablespoons grated Parmesan

1/4 cup parsley leaves, chopped

Kosher salt and freshly ground black pepper (leave out the salt)

2 large plum tomatoes, halved crosswise

Nonstick cooking spray (use spray olive oil for a healthier fat)

2 medium zucchini, halved lengthwise

2 tablespoons extra-virgin olive oil

One 12-ounce center-cut salmon fillet, skin removed (about 1 1/2 inches thick) 

And the directions (just leave out the salt wherever it’s mentioned here):

  • Position a rack in the top third of the oven and preheat to 425 degrees F. Line a rimmed baking sheet with parchment paper.
  • Toss the panko, Parmesan, parsley, 1/2 teaspoon salt and 1/4 teaspoon black pepper together in a small bowl. Arrange the tomatoes in the center of the prepared baking sheet, cut-side up (trim a small slice from the bottom of each tomato if they will not stand upright) and spoon the panko mixture evenly over each. Spray the breadcrumbs lightly with cooking spray. Lay the zucchini halves cut-side up on one side of the tomatoes. Drizzle zucchini with 1 tablespoon of the olive oil and sprinkle with salt and pepper. Roast until the vegetables begin to soften and the panko topping begins to brown, about 18 minutes.
  • Remove the baking sheet from the oven and place the salmon fillet on the other side of the tomatoes. Drizzle the salmon with the remaining 1 tablespoon olive oil and sprinkle with salt and pepper. Roast until the zucchini and tomatoes are completely tender and browned in spots, and the salmon is cooked through but moist, about 12 minutes more. Divide salmon and vegetables between two plates and serve.

The annual search for low-sodium Chirstmas meals — start here

Every year at this time I do a search for no-sodium Christmas meals” and I get disappointed. There are a few sites that talk about buying low-sodium turkey, which we’ve covered here too.

The Crab Pot seafood feast
We had this seafood feast at a restaurant in Seattle, but you can make your own at home for Christmas Eve.

And there are other sites that talk about healthy recipes, which usually mean lower-calorie alternatives to regular holiday fare.

But sites speaking specifically about low- and no-sodium Christmas meals? Our site is best for that, appearing on the first page of search results for our posts like 5 Sites With Low-sodium Christmas recipes and No Sugar, No Salt Recipes for the 12 Days of Christmas.

Holidays are difficult times to dump the salt, fat and sugar, but we’re here to help.

Low-salt turkey leftover idea — make some soup

With Thanksgiving over, I was looking for ideas on how to use all the turkey we had left. I decided to make some soup using low-sodium ingredients and whatever I could find in my refrigerator.

The result was tasty and low-salt, not as easy trick for soup.

My turkey soup creation

I started with two boxes of leftover low-sodium broth, one chicken and one beef, that we had in our refrigerator. I had used the chicken broth to inject into my Thanksgiving turkey to moisten it up from the inside.

Next, I looked in our veggie drawer to see what we had — I found a leek, an onion, some small tomatoes, baby carrots and mushrooms. All were cut up and went into my soup. For seasoning, I used a salt-free Italian spice mixture and pepper. And I took pieces of turkey from our leftover, including a turkey wing with its skin to add some fat content and flavor. I discarded the wing before eating the soup but left other bits of turkey meat in it.

I reduced the veggies a bit in olive oil in my big soup pot before adding the broth and letting it simmer for a few hours to blend and build the flavors.

I loved the result, the mushrooms gave some heft to it all and gave me something to chew so I wasn;t just slupring liquid. The cherry tomatoes were fun to bite into as well, tasting their juices as I squeezed them.

I splurged with a small dinner roll which I dunked in the soup. You could really taste the salt in the roll using it that way.

My apology for not having a more formal recipe, don’t be afraid to experiment yourself, adding whatever you have on hand. Anything you create will be lower in sodium than almost every canned soup out there!

Brownies with allulose — not exactly like regular brownies

Food processors are constantly looking for a sweetener that will make people think they’re eating sugar while not getting all the harmful side effects of consuming sugar. I wrote recently about one such sweetener, allulose, which some say is better for us than sugar.

I purchased a brownie mix with allulose from Lang’s Chocolates to see how this sweetener works in a baked product and how it tastes. The results were disappointing.

The brownie mix seemed very sticky while I was mixing it and the final baked brownie seemed the same. The end product did not taste all that chocolatey and it had an after-taste which I assume comes from the allulose. In short, it did not taste like a brownie made with sugar.

Continue reading “Brownies with allulose — not exactly like regular brownies”

Christmas Gift Idea — The Everything Green Mediterranean Cookbook

Anyone with heart issues, or anyone who wants to eat healthy, should be familiar with the Mediterranean Diet, it consistently comes out on top in comparisons of popular diet trends, as I wrote here. So here’s a great holiday gift idea — The Everything Green Mediterranean Cookbook.

Author Peter Minaki put this together during the Pandemic to help people lose weight and get in shape after all the pandemic pounds they may have gained.

And while the name might lead you to think otherwise, there are fish and chicken recipes in here, just no red meat options. If you love artichokes like I do, you’ll find some interesting recipes for those, along with a variety of other options.

Each of the 200 recipes includes nutrition information so you can gauge salt, fat and sugar content and make ingredient substitutions as you like.

Amazon sells the book for $15.19 new, prices vary across various websites.

Five places to look for Thanksgiving leftover ideas

Are you tired of turkey yet? If, like a lot of us, a week of eating Thanksgiving leftovers is a bit much for you, here are five sites offering creative ways to make those leftovers into something else. Just beware, not all of these are naturally low-salt or low-fat, so adjust recipes accordingly.

Time to eat all those turkeys! Happy Thanksgiving!
What to do with all that leftover turkey? Check these sites.

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