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.

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.

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.

Mustard-crusted salmon, a quick, tasty dinner option

Salmon really has become like steak once was for me, a satisfying, relatively quick main course that I now have at least once and often twice a week. My recipe page has a variety of ways to prepare it, many involving salt-free Mrs. Dash and other brands of marinades as well.

But as I was getting ready to make dinner recently, I recalled an old favorite I hadn’t made in years, mustard-crusted salmon. Mustard is a condiment I can eat without worries since it usually does not include salt, saturated fat or sugar. I grew up in New York eating, more often than not, a spicier brown mustard, the  Gulden’s brand to be specific.

So I still look for brown mustard today and used it in this recipe from Rachel Raye instead of Dijon mustard. Another substitution I made was using a slat-free spice mixture from a local spice story instead of herbes de Provence which I did not have handy. I also served it with asparagus instead of rice.

Cooking it was easy in the oven and it came out flaky and moister than when I’ve done it on the stove top in a  frying pan.

Here are the details from Rachel’s site, she is the queen of quick meals, nice to see such a healthy one:

Ingredients
1 1/3 pounds center-cut salmon fillet
1 1/2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh dill or 1-1/2 tablespoons dried dill
1 1/2 tablespoons herbes de Provence
1/4 cup Dijon mustard

Baking it:

Preheat the oven to 375 degrees F. Rub the salmon with the olive oil. Place on a foil- or parchment-lined baking sheet. Cover with the dill and herbes de Provence. Spread the mustard over the top, using a table knife or rubber spatula to cover completely.

Bake the salmon until no longer translucent, about 15 minutes.

 

 

5 low-sodium meals to consider

Salt has become my sworn enemy because of its impact on my weight and blood pressure, so I’ve been working hard to redo recipes to get the salt out since my 2012 angioplasty. Check my recipe page for some great recipes that have a minimum of salt.

Recently, I saw this headline, 5 Low-Sodium Meals That Won’t Make You Reach for the Salt Shaker and was intrigued, so I check it out on Cafemom.com.

At least two of these actually sound good to me and don;t seem to compensate for the lack of salt by adding fat and/or sugar. I’d try the Alaskan BBQ Salmon and the Mini Turkey Meatballs. Salmon and ground turkey are two of my go-to proteins these days. I would cut the sugar in the salmon however, honey and sugar seem like too much sweetness and too much sugar. Or use a low-sugar, low-salt barbecue sauce like LocalFolks.

The link to the turkey meatballs isn’t working so I can’t examine the ingredients list, but I like the concept. Try adding Italian seasoning and some low-fat parmesan cheese for flavor.

I’d try the Penne With Cherry Tomatoes, Asparagus, and Goat Cheese but would substitute fat-free feta instead of the goat cheese.

John

 

No Salt, No Sugar Recipes for the 12 Days of Christmas — 2015 edition

Christmas time is here again and so we’re back with our 2nd annual No Salt, No Sugar recipes for the 12 days of Christmas. Last year’s list drew a lot of views and hopefully led to a lot of enjoyable meals.

This year we’re repeating some old favorites but also coming up with new recipes that we’ve posted in 2015. To give you choices, we’re listing our 2015 picks and our 2014 picks below. We’re off to a later start this year (sorry it’s been busy), so we start on Dec. 23 instead of the 22nd as we did last year.

Your salmon feast awaits.
Your salmon feast awaits.

Enjoy and a very Merry Christmas to everyone who celebrates the holiday as well as a Happy New Year to all our readers as well!

Simply click the links below and let the cooking, and holiday cheer, begin!

Dec. 23
2015
A New York lunch with family, what could be better, or healthier?

2014
Can You Ever Make a Quick, Healthy Meal?

Dec. 24, Christmas Eve
2015
Salmon, 5 ways

2014
What Can Someone on a Restricted Diet Eat on Christmas Eve?

Dec. 25, Christmas Day
2015
A party menu that is low in sugar, fat and salt

2014
What Can Someone on a Restricted Diet Eat on Christmas Day?

Recipe: Low-salt, low-fat baked mostaccioli

Dec. 26
2015
Salmon salad for a lazy Saturday dinner treat

2014
Pizza on a restricted diet — an illustrated how-to guide

Dec. 27
2015
A salmon dish for garlic lovers

2014
Turning leftovers into a treat — a wonderful salmon salad

Dec. 28
2015
A new take on turkey meatballs — apples and cranberries

2014
Rosemary chicken: a nice way to add flavor to chicken breast

Dec. 29
2015
An arctic char recipe for Christmas time, or any time

2014
Steelhead trout: a variation better than the norm?

Dec. 30
2015
A Chinese food recipe that actually works as low-sodium?

2014
Walleye: a tasty fish alternative

Dec. 31, New Year’s Eve
2015
Creating a low-salt, low-fat taco dinner

2014
Happy New Year: with no and low salt treats

Jan. 1
2015
Matzo pizza — bringing two cultures together to get the salt out

2014
Extra Lean Beefburgers

Jan. 2
2015
Seafood and pasta, thank you Giada

2014
Chicken Parmesan: a low-fat, low-salt alternative recipe

Jan. 3
2015
Grilled chicken recipe for the 4th? Try this rosemary chicken

Evanston’s Celtic Knot surprised me with a nice salmon salad

The Celtic Knot is along-time fixture in my Chicago suburb of Evanston but I have not gone there in the three years since my angioplasty because the place advertises that it specializes in pub grub — exactly the kinds of foods I can no longer eat because they tend to be high in salt and fat.

My Celtic Knot salmon salad.
My Celtic Knot salmon salad.

So I wasn’t sure what I would eat there when I went to a recent event held in a private room at the downtown Evanston restaurant. I brought along my own oil and vinegar packets just in case those simple salad condiments weren’t available.

Continue reading “Evanston’s Celtic Knot surprised me with a nice salmon salad”

Standard Market Grill — some nice salad choices

Restaurants attached to supermarkets are all the rage these days, but the food can be spotty depending on how much the supermarket really wants to invest in its prepared foods operations. Often too, anything made is loaded with too much salt and fat.

So I was a bit wary when a friend suggested with try the Standard Market Grill in Naperville. The grill is attached to the Standard Market next door, a typical new age supermarket with a lot of produce and prepared foods for busy shoppers to take and eat at home.

My Standard Market salad with salmon, a tasty lunch treat.
My Standard Market salad with salmon, a tasty lunch treat.

But I was pleasantly surprised by the salad offering sat the grill. I shied away from the dressings but forgot to say no cheese on my Mediterranean salad which included grilled salmon. Luckily the cheese was only crumbles of feta so I was able to stay away from most of it. I also asked for no croutons. Continue reading “Standard Market Grill — some nice salad choices”

A great option for eating at a friend’s house — cook your own

Eating at someone else’s home when you’re on a  low-fat, low-salt, low-sugar diet can be a bit excruciating. I’ve written about how I went hungry one July 4th at a cookout with traditional holiday fare, all of it high-fat, high-sodium. I actually dread being invited to friends now and prefer having them over to our house where I can control the menu.

Our host allowed me to cook alongside him, so the back tray has salmon marinated with Mrs Dash salt-free marinades, the front with his home-made, high-salt marinade.
Our host allowed me to cook alongside him, so the back tray has salmon marinated with Mrs Dash salt-free marinades, the front with his home-made, high-salt marinade.

But an acquaintance recently gave me a great alternative. After first asking me what I could eat, she invited me to simply cook my own at her house, working in the kitchen alongside her husband who was doing the cooking for everyone else there.  Continue reading “A great option for eating at a friend’s house — cook your own”

July 4th — how not to make it your annual day of fasting

Grilling great July 4th meals when we’re home has become no problem for me on my low-salt, low-fat, low-sugar diet. I simply turn to fish, like wonderfully delicious salmon, or white meat chicken with rosemary and other spices.

A July 4th salad with romaine lettuce, tomatoes, low-salt olives, fat-free feta, mushrooms and salmon.
A July 4th salad with romaine lettuce, tomatoes, low-salt olives, fat-free feta, mushrooms and salmon.

But eating away from home on the 4th has become an annual day of fasting for me because other people make the traditional 4th items of hot dogs, hamburgers, ribs and other delicious foods I can no longer eat. I wrote Fourth of July: why I went hungry while the country celebrated in 2013 after a particularly frustrating day at a 4th of July party where there was absolutely zero things I could eat. Continue reading “July 4th — how not to make it your annual day of fasting”

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