If you love salmon, you will love some of these side dishes

Salmon is a go-to main course for anyone trying to eat less unhealthy fat and more healthy fat. I regularly make it now instead of the steaks and burgers I once ate before my heart surgeries. This piece from Myrecipes.com gives you 30 potential salmon side dishes. Match those with the salmon recipes you’ll find on our recipe page.

In another sheet of aluminum foil, place your four pieces of salmon and separate with aluminum foil. Then rub in marinades for each.
Grilling salmon is a luscious experience.

Avoid the ones with cream (bad fat) and if a recipe calls for salt, leave it out or cut it drastically.

You’ll see several asparagus dishes in here, I normally grill asparagus outdoors in the summer to go with salmon.

I’m planning to try the first side discussed, lemon-feta green beans, but will use the fat-free feta I regularly buy at a local supermarket. I love the idea of searing lemons. And kudos to the recipe for not adding salt — the cheese is salty enough.

Baked Halibut with Wine and Herbs — tasty and low-salt (if you leave out the added salt)

I wrote recently about buying some halibut at a new Amazon fresh store. I don’t often cook halibut, so I went looking for a recipe and came across this one: Baked Halibut with Wine and Herbs on Foodnetwork.com.

Halibut on a carrot puree that I had in a restaurant long before Covid limited me to takeout options only.

Ingredients

4 sprigs thyme

8 sprigs parsley

2 bay leaves, preferably fresh

8 cloves garlic, smashed

2 (1 pound) halibut steaks, 1 1/4-inch thick, from tail end of fish

Kosher salt and freshly ground black pepper [leave out the salt]

3/4 cup dry vermouth [I used white wine instead, its what I had available]

4 tablespoons extra-virgin olive oil

2 teaspoons freshly squeezed lemon juice

12 cherry or pear, red and yellow tomatoes, for garnish

The recipe goes on:

Continue reading “Baked Halibut with Wine and Herbs — tasty and low-salt (if you leave out the added salt)”

A tasty and very simple-to-make sea bass recipe

Sea bass is usually an expensive fish, but if you get a deal on it (as I did buying in bulk at Costco), here’s a simple baked bass recipe that I found surprisingly tasty and quick to make. You can find the complete recipe on Food.com.

My sea bass was delicious.

First, the ingredients, most if not all of which, you should already have handy:

  • 1lb sea bass (cleaned and scaled)
  • 3 garlic cloves, minced or crushed
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon italian seasoning or 1 tablespoon fresh parsley leaves
  • 2 teaspoons fresh coarse ground black pepper [I found this a lot of pepper, adjsut accordingly]
  • 1 teaspoon salt [omit this to stay low-salt}
  • 2 lemon wedges
  • 13 cup white wine vinegar (optional) or 1/3 cup white wine [I used white wine vingar, it made the dish].

To make the dish:

  • Preheat oven to 450F°.
  • In a cup, mix garlic, olive oil, salt, and black pepper.
  • Place fish in a shallow glass or ceramic baking dish.
  • Rub fish with oil mixture.
  • Pour wine or vinegar over fish.
  • Bake fish, uncovered, for 15 minutes; then sprinkle with parsley or Italian seasoning and continue to bake for 5 more minutes (or until the thickest part of the fish flakes easily).
  • Drizzle remaining pan juices over fish and garnish with lemon wedges.

I served my sea bass with a side if steamed carrots as you can see in my photo.

Looking for a New Year’s Diet — try this 7-day Mediterranean plan

While I’m not a big believer in the idea that what we eat can impact our health to any major degree (I think heredity plays a much larger role), I do follow guidelines for cutting salt, fat and sugar in my diet because of my past heart health issues. figuring I should use all the weapons available to keep my heart ticking. And when it comes to such efforts, the Mediterranean Diet has repeatedly been recognized as healthiest.

Roasted salmon caprese, one of the seven recipes included in this 7-day plan.

Wondering how to follow it? Here’s a seven-day recipe plan from EatingWell.com that puts you well on your way to be a Mediterranean Diet aficionado.

There are a few meals in this plan I wouldn’t eat, such as the one involving white beans. And, as with any recipe, check the nutrition information before you make any of these.

Watch for levels of salt, fat and sugar. Remember, almost no one eats what is defined as one portion in such recipes, so do the math for how much you think you’d eat to get true salt, fat and sugar content.

Salmon is always tasty, I wouldn’t worry about losing weight with it

Salmon is still on the healthy fat list, so you can eat it as much as you like, unlike those fatty beef steaks you once ate. I’ve written before you can never have enough salmon recipes and often get mine from EatingWell.com.

Your salmon feast awaits.
I love making salmon in a variety of ways.

But this latest piece from EatingWell, 17 Salmon Dinners That Can Help You Lose Weight, made me chuckle. If you cut the salt, fat and sugar from your diet, i.e. stop eating everything you like to binge eat, you’ll lose weight naturally, so there’s no need for special diets.

Plus, the intro of this piece talks about sauces and creamy pastas — how much salt, fat and sugar are in those?

Still, all that said, take a look, you might find some fun recipes. And you can likely modify those that have too much salt, fat or sugar, by taking offending ingredients out. You have to click through to the actual recipe and then its nutrition information to get the information you need.

Rosemary roasted salmon — another one-pan dinner option

One-pan dinners have become a thing during Covid as people who never cooked before look for simple recipes to make at home. I wrote about one salmon one-pan recently and here’s another from EatingWell.com, rosemary roasted salmon.

Rosemary roasted salmon. All made in one pan.

It includes salmon, asparagus and potatoes, all roasted together in one sheet pan. The sodium per portion, 711 mgs, seems a little high. I’d leave the salt out of the recipe. One teaspoon of salt has 2,325 mgs of sodium, much more than one day’s worth for anyone monitoring their salt intake.

The recipe and prep details, along with nutrition information:

Continue reading “Rosemary roasted salmon — another one-pan dinner option”

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.

Grilled Mahi Mahi with Pineapple Salsa — Try it Before Winter Hits

If you’re in a northern climate as I am, your outdoor grilling season is slowly coming to a close. So, before it’s too late, try this wonderful mahi mahi recipe on your grill. It was quick to make (the salsa prep takes more time than the fish).

My grilled mahi mahi, served with corn, broccoli and the salsa called for in the recipe.

This recipe comes from Readyseteat.com, a site I hadn’t visited prior to this.

Here are the details:

INGREDIENTS

Grilling Spray

1 can (10 oz each) diced tomatoes & green chilies, drained [Ileft out the chillies]

1-1/4 cups fresh pineapple, diced

1/4 cup red onion, finely diced

3 tablespoons fresh cilantro, chopped

2 teaspoons garlic powder

2 teaspoons dried oregano

1 teaspoon ground cumin

1 teaspoon kosher salt, divided [leave this out, it’s not needed]

2 tablespoons vegetable oil [use olive oil instead]

4 mahi mahi fillets (about 4 ounces each), thawed if frozen

Continue reading “Grilled Mahi Mahi with Pineapple Salsa — Try it Before Winter Hits”

Poached salmon that surprised me with its flavor

I normally don’t like poaching proteins, I find it makes them taste a bit water-logged and bland. So I was pleasantly surprised by this poached salmon recipe I found on Tasteofhome.com.

Mt poached salmon with onions.

The recipe is called Chilled Salmon with Cucumber-Dill Sauce and, as the name says, it’s designed to be served chilled, perfect if you want to make it ahead and serve it the next day. The recipe also calls for light sour cream in the sauce, the only kind I use to cut down on my fat consumption.

The ingredients list is long, but its for the salmon and the sauce:

Ingredients
1-1/2 cups water
1 cup white wine or chicken broth
4 green onions, sliced
10 whole peppercorns
4 salmon fillets (5 ounces each)

Dill sauce:
1/2 cup reduced-fat sour cream
1/4 cup chopped peeled cucumber
4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
2 teaspoons prepared horseradish
1-1/2 teaspoons lemon juice
1/8 teaspoon salt (omit the salt)
1/8 teaspoon pepper

Continue reading “Poached salmon that surprised me with its flavor”

A quick and easy grilled salmon recipe

My grilled salmon with lemon, dill, olive oil and garlic.

We recently had friends over, a rarity during the pandemic but we were all vaccinated, for a Saturday football game at Northwestern and a meal at our house after.

Because they had to leave relatively early, I searched for recipes I could make a day ahead and serve cold. This grilled salmon from wellplated.com was one of the entrees I made and it went over well, so I’d recommend it to you too.

You basically start with slices of lemon and fresh dill on the bottom of a large piece of aluminum foil. Next, baste your salmon with olive oil (the recipe calls for butter, but I substituted the healthier fat in olive oil).

Then top the fish with more lemon, dill and garlic, wrap it all up and grill it for about 14-18 minutes in a 400-degree gas grill (or oven if you’re cooking inside). That’s for a pound and a half or so of salmon.

It is quick, easy and tastes great served cold the next day,

I cooked mine on a cedar plank to add a bit more flavor too. If you try that, be sure to soak the plank in water first or you’ll have burnt wood salmon.

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