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.
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
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.
Tuna steak is a great lean alternative to beef steaks. I regularly grill them in the summer months. Here’s a basic recipe for grilling tuna from the Food Network. Leave out the salt, of course.
And here’s how I recently went beyond the basic recipe to add even more flavor to our tuna steaks. I added some low-salt mango salsa I bought at Trader Joe’s. You can see on the TJ nutrition information page the salsa has only 35 mgs of sodium per serving, much less than most pre-made salsas. It also has no fat and only 3 grams of sugar per two tablespoons, enough to coat the tuna.
To go even more tropical, I added slices of fresh pineapple. Pineapple sales has been plentiful this summer in the Chicago area. A whole pineapple is going for 88 cents, so I’m using it in more recipes than ever before.
With food prices rising because of the “Pandemic, look for every deal you can find and adjust your no-salt, no-fat, no-sugar recipes accordingly.
Tilapia has become a fish you can easily buy in most supermarkets these days, I’ve included several rcipes for it already on my recipe page, such as Greek Roasted Tilapia and Tilapia with Chilis. But I’m always looking for more recipes, so was intrigued by this one for Jamaican-style lime-poached fish. The recipe suggests several types of white fish work in it, including tilapia.
Here are the ingredients, I’d leave out the salt, there’s plenty of flavor here without it.
Ingredients: ½ bunch fresh Italian parsley 4 cloves garlic 2 small, fresh jalapeños 2 cups no-salt-added vegetable stock (or broth), divided ¼ cup lime juice (plus additional for serving, optional) 1 cup diced yellow onion ½ teaspoon pepper, divided 3 oz sliced green onions, divided 2 (6 oz) white fish fillets (such as haddock, snapper or tilapia, about 12 oz.) ¼ teaspoon kosher salt
Chop parsley (1/2 cup) and garlic finely. Dice 1 jalapeño and slice remaining jalapeño thinly, removing seeds and membranes, if desired.
Combine 1 cup stock, lime juice, yellow onions, garlic, diced jalapeños, 1/4 teaspoon pepper, and one-half each green onions and parsley. Place fish in shallow dish (wash hands) and pour mixture over fish. Marinate 30 minutes.
Remove fish from marinade (wash hands). Pour marinade and remaining 1 cup stock into large sauté pan and bring to a boil on high, then reduce heat to medium-low and simmer 5 minutes.
Carefully nestle fish into mixture; cover and simmer (do not boil) 8-10 minutes until fish is opaque and flakes easily. Remove fish and sprinkle with salt and remaining 1/4 teaspoon pepper. Top with jalapeño slices and remaining half green onions and parsley.
Serve fish with poaching liquid, accompanied by rice and additional lime juice, if desired. Always check fish for bones and cook to an internal temperature of 145°F.
Shrimp recipes are a favorite of mine but I have to keep in mind that shrimp are high in salt, 111mgs per 100 grams of shrimp, or about a fifth of a pound. Few people will sit down and eat a pound of shrimp, but half a pound isn’t all that much and it has about 244 mgs of salt.
So with that in mind, you don’t need to add salt to a shrimp recipe. Take this one, called One-Pot Garlicky Shrimp & Spinach. It’s ingredients are fairly straight-forward:
3 tablespoons extra-virgin olive oil, divided 6 medium cloves garlic, sliced, divided 1 pound spinach ¼ teaspoon salt plus 1/8 teaspoon, divided 1 ½ teaspoons lemon zest 1 tablespoon lemon juice 1 pound shrimp (21-30 count), peeled and deveined ¼ teaspoon crushed red pepper 1 tablespoon finely chopped fresh parsley
You can easily leave out the salt and still have a very tasty dish. For the entire recipe, click here.
The nutrition info for this, with the salt added is:
Serving Size: 1 Cup Per Serving: 226 calories; protein 26.4g; carbohydrates 6.1g; dietary fiber 2.7g; sugars 0.7g; fat 11.6g; saturated fat 1.7g; cholesterol 182.6mg; vitamin a iu 10760.1IU; vitamin c 37mg; folate 222.5mcg; calcium 195.8mg; iron 3.8mg; magnesium 131.4mg; potassium 962.8mg; sodium 444mg. Exchanges: 3 Lean Protein, 2 Fat, 1 Vegetable
Trying to stay on a heart-healthy diet means giving up almost all of the foods I once enjoyed.
Salmon, thankfully, is not one of those, however. Current nutritional thinking is that salmon has “healthy” fats and so is fine to eat for everyone, regardless of health concerns. In our house, salmon really has come to replace beef several nights a week.
So I have a lot of salmon recipes on my recipe page. But you can never have enough.
A nice feature about these recipes is they include nutritional information so you can see if they’re truly healthy, i.e. low in salt, fat and sugar, or just claiming to be. Remember, never assume a recipe is healthy just because whoever posts it says so.
Supermarkets often supply recipes to encourage people to shop for the items they’ll need to make a given dish. These days, they will call a recipe “healthy” even if it’s still loaded with salt, fat and sugar. But one I received recently from my local Jewel store (owned by Albertson’s) actually might be healthy and tasty as well
It’s called one pan salmon. The ingredients list and my modifications and comments: 1 tablespoon olive oil 1 small onion (chopped) 3 cloves garlic (minced) 20 cherry tomatoes 1 cup dry white wine 4 cups chicken broth [I’d use the lowest sodium broth you can find here to cut salt] 1 lemon (sliced) 1 teaspoon dried basil 1/2 teaspoon red pepper flakes 3/4 teaspoon kosher salt [cut this, not really needed with all the other flavors here] 12 ounces linguine [go for whole wheat to address sugar concerns you may have] 4 (4 oz) Waterfront BISTRO® Salmon Fillets [note the branding here, as I said, they want you to buy this but any salmon will do]
I’m a big believer in buying what’s on sale each week and creating meals around those items. Recently, frozen flounder fillets were on sale at my local store, so I bought some and went recipe hunting.
The recipe I found to make them, Garlic Parmesan Flounder, was delicious and didn’t use fatty butter as did so many of the other flounder recipes I came across after a quick search. The cheese does have salt, so go light on it.
Making it was fairly simple too. Let’s start with:
INGREDIENTS 1/4 c. extra-virgin olive oil 4 fillets flounder Freshly ground black pepper 1/2 c. freshly grated Parmesan 1/4 c. bread crumbs (I use panko crumbs, they’re lower in salt) 4 cloves garlic, minced Juice and zest of 1 lemon (I used bottled lemon juice to taste)
Then the steops:
Preheat oven to 425°.
Drizzle 2 tablespoons oil on a large baking sheet. Season flounder with salt and pepper.
Combine Parmesan, bread crumbs, garlic, and lemon zest. Season with pepper.
Dredge fish in bread crumb mixture, pressing to coat. (I first coated the fillets with egg whites to hold the crumbs on)
Place fish on prepared baking sheet and drizzle with remaining two tablespoons oil and lemon juice.
Bake until golden and fish flakes easily with a fork, 20 minutes.
We had them with a side of steamed green beans for a wonderfully tasty fall meal.
Shrimp is always a nice change-of-pace to build a meal around. I’m always looking for new recipes that include shrimp, such as one with fennel and cucumbers I wrote about. So I was attracted to this recipe I found on CookingLight.com for steamed shrimp and watermelon salad.
I was made a lemon-infused tilapia that tasted so lemony, my wife could not eat it. What can I say, I love lemons.
My grandparents all came from a section of Italy that runs from Naples south to Salerno. It’s a region where they grow lemons as big as your head — and they make limoncello, an alcoholic beverage that has become the region’s major export.