Grilled Salmon w/ Maple Sauce

Grilled Salmon w/ Maple Glaze

Grilled Salmon w/ Maple Glaze


Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments:
The maple glaze is a sweet and savory sauce and simple to make. We used wild salmon because it is lower in fat and calories.
Ingredients:

1 1/4 pounds salmon, wild, steaks or filet
1/4 cup maple syrup
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 shallot(s), chopped
2 teaspoons soy sauce, low sodium
1 teaspoon cornstarch
1/4 teaspoon pepper, black, ground
1 tablespoon olive oil

Preparation: Heat a large skillet over medium to medium high heat. Cut the salmon into 4 equal pieces and season with garlic salt and pepper. Add olive oil to the skillet. Place salmon in skillet and cook for about 3 to 4 minutes on per side until cooked through. Meanwhile, mix the syrup, soy sauce, broth and corn starch until fully dissolved. Remove the salmon to a plate. Place the skillet back on the stove and add the shallots to the pan. Cook the shallots for 1 to 2 minutes over medium heat. Add syrup and broth mixture and cook for about 2 minutes, stirring occasionally. Sauce will thicken as it cooks. Pour sauce over the salmon or serve in a cup to pass at the table.

Nutrition: Per Serving About: 290 calories, 12 g fat, 2 saturated fat, 29 g protein, 16 g carbohydrates, 0 g dietary fiber, 500 mg sodium; WW Points Plus value 7

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Lemon Caper Swordfish over Mock Potatoes

Lemon Caper Swordfish over Mock Potatoes

Lemon Caper Swordfish over Mock Potatoes


Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments: One of our favorites. A meal in itself, this looks complicated, but it’s simple and delicious! Served over mashed garlic cauliflower it’s healthy and low carb.

Ingredients:

1 1/4 pounds fish, Swordfish, or other boneless fish
1 pound cauliflower florets
1 cup chicken broth, fat free
3/4 cup wine, white, dry, chardonnay or other
2 tablespoons capers
1 tablespoon basil, fresh, chopped
2 cloves garlic, finely minced
1/2 cup half and half, fat free
2 tablespoons chives, fresh, chopped, as garnish
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper, black
1 tablespoon butter, light
1 lemon(s), juice

Preparation: For the mock potatoes: Place chopped cauliflower florets and broth in a medium sauce pan and bring to a boil, cooking for about 5 minutes until soft. Place in a blender with half and half and a dash of salt and pepper and blend well. Return to pan and cover to keep warm. For the fish: Place olive oil in a large non stick skillet and heat over medium to medium high heat. Season fish with salt and pepper, then place in skillet and cook for about 3 minutes per side until cooked through. Remove to a plate and cover with foil. Place garlic and butter in skillet and cook over medium heat for about 1 minute. Add wine to deglaze pan. Add capers, lemon juice and basil and cook for about 1 minutes. To serve, arrange mock potatoes on plates, place fish on top, spoon sauce over fish and garnish with fresh chives.

Nutrition: Per Serving About: 300 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 30 g protein, 11 g carbohydrates, 2 g dietary fiber, 890 mg sodium; WW Points Plus value 7

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Grilled Fish with Cilantro Chile Cream Sauce

Grilled Fish with Cilantro Chile Cream Sauce

Grilled Fish with Cilantro Chile Cream Sauce

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments: This is a simple but delicious fish recipe and is low calorie and low in carbohydrates and a great source of protein. You can substitute Sea Bass, Filet of Sole, Salmon, Halibut or other mild fish.

Ingredients:

1 1/2 pounds tilapia, halibut other mild fish
1 tablespoon olive oil
1/2 teaspoon corn starch
1/3 cup salsa, chili verde
1/3 cup half and half, fat free
1/4 cup cilantro, fresh, chopped
1/2 teaspoon cumin, ground
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 avocado, Haas or any, peeled and chopped

Preparation: Place salsa, half and half, corn starch and cilantro into the blender and blend for about 10 seconds. Pour mixture into a small saucepan and heat over medium low heat. Meanwhile, heat a large skillet or grill pan over medium to medium high heat. Pat the fish dry with a paper towel, then season with cumin, garlic powder, salt and pepper. Pour oil into the pan and heat, then add the fish. Cook for about 2 to 3 minutes on each side until cooked through (depending on thickness). Remove fish to a plate and spoon cream sauce over the fish. Top with chopped avocado and cilantro.

Nutrition: Per Serving About: 260 calories, 11g fat, 3.5 g saturated fat, 35 g protein, 4 g carbohydrates, 1 g dietary fiber, 400 mg sodium; WW Points Plus value 6

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Balsamic Roasted Salmon with Cherry Tomatoes and Capers

Balsamic Roasted Salmon with Cherry Tomatoes and Capers

Balsamic Roasted Salmon with Cherry Tomatoes and Capers

This is one of our favorite ways to make salmon. It is simple, delicious, and only 300 calories!

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10-20 minutes
Difficulty: Easy

Comments: This is a simple, fairly low calorie and carbs. We use wild salmon because it is lower in fat and calories. You can also use a low fat vinaigrette to lower the fat and calories.
Ingredients

1 1/2 pounds salmon, wild, steaks or filet
2 cups tomato(es), grape or cherry
1/4 cup capers
1/4 cup salad dressing, balsamic vinaigrette, low fat, gluten free
Preparation

Cut salmon into 4 pieces. Place in a baking dish. Place tomatoes and capers over and around salmon. Pour balsamic dressing over salmon. Bake at 400 degrees for 10-15 minutes until salmon is cooked through (cooking time depends on how thick the pieces of salmon are and oven variations). Serve with capers and tomatoes on top of salmon.

Nutrition: Per Serving About: 300 calories, 13 g fat, 2 g saturated fat, 0 g trans fat, 39 g protein, 6 g carbohydrates, 1 g dietary fiber, 530 mg sodium; WW points plus value 7

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Cioppino

Cioppino

Cioppino

This is a delicious seafood and tomato based soup. You can use a variety of seafood and fish, whatever is fresh and reasonably priced. We use white wine in this for a lighter broth.

Serves: 6
Prep Time: 15 minutes
Cooking Time: 25 minutes
Difficulty: Easy

Ingredients:

1 tablespoon olive oil
4 cloves garlic, fresh
1/2 onion, large, finely chopped
1/2 teaspoon thyme, dried
1/4 teaspoon pepper, black, ground
2 cups tomatoes, canned, crushed
1 cup wine, white, dry
2 cups fish broth
3/4 pound shrimp, raw, large
1/2 pound mussels, raw
1/2 pound clams, raw
3/4 pound halibut, cod or other white fish
1/2 cup parsley, fresh, chopped
1 bayleaf

Preparation: Cut fish into one and a half inch pieces and set aside. Remove shells from shrimp, clean and devein them and set aside. Wash clams and mussels (disgard any opened ones) and then simmer them in a small pan with 1 cup of water. Cook for about 7 minutes until shells open, discarding the ones that do not open. Heat olive oil in a large skillet over medium heat. Add onions and stir. Add garlic and cook for about 2 to 3 minutes. Pour wine and broth into skillet and cook for about 4 minutes. Add crushed tomatoes, thyme, bayleaf and black pepper, the stir. Add fish and shrimp to skillet and cook over medium heat for about 4 minutes. With a slotted spoon, add clams and mussels to skillet. Cook for 3 more minutes to incorporate flavors. Serve in bowls with parsley sprinkled over top and crusty bread or toasted baguettes at the table.

Nutrition: Per Serving About: 280 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 36 g protein, 12 g carbohydrates, 2 g dietary fiber, 620 mg sodium; WW Points plus value 6

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Apricot Glazed Salmon

Apricot Glazed Salmon

Apricot Glazed Salmon

Serves: 5
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: Yum..this is a simple and delicious way to serve salmon. You could also use the glaze on other types of fish or chicken as well.

Ingredients:

1 1/2 pounds salmon, wild, steaks or filet
1 tablespoon olive oil
1/4 teaspoon garlic powder
1/4 teaspoon pepper, black, ground
1 teaspoon garlic, bottled minced
1/3 cup apricot fruit spread such as Simply Fruit, 100% fruit
2 teaspoons honey
2 teaspoons Dijon mustard
1/3 cup chicken broth, gluten free, reduced sodium (or vegetable broth, reduced sodium)
2 teaspoons soy sauce, gluten free, low sodium
1/4 teaspoon pepper, black, ground

Preparation: Heat olive oil in a large skillet or grill pan. Pat salmon dry with a paper towel and cut into 5 equal servings. Season top side of salmon with garlic powder and pepper. Place salmon in skillet with seasoned side down. Cook for 3 to 4 minutes per side until cooked through. Remove salmon to a plate and cover with foil to keep warm. Place minced garlic in the skillet and cook over medium heat. Stir and cook for about 1 minute. Add remaining ingredients and stir. Cook over medium heat for about 5 minutes until ingredients and flavors are combined and glaze thickens. Spread glaze over salmon and serve.

Nutrition: Per Serving About: 270 calories, 11 g fat, 1.5 g saturated fat, 0 g trans fat, 27 g protein, 14 g carbohydrates, 0 g dietary fiber, 220 mg sodium; WW points plus value 7

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Parmesan Crusted Halibut

Parmesan Crusted Halibut

Parmesan Crusted Halibut


Serves: 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Difficulty: Easy
Comments

This is delicious, fast and easy to prepare. It’s also low in calories and carbohydrates. Substitute any of your favorite fish and adjust cooking times for thickness of fish. Great on Tilapia, Mahi Mahi, Salmon and many others.
Ingredients

1 pound fish, halibut or other
1/4 cup mayonnaise, light or reduced fat
3 tablespoons Parmesan cheese, grated
1 teaspoon Dijon mustard
2 green onions , finely chopped
2 teaspoons bread crumbs, Italian herb flavored
cooking spray

Preparation: Coat the bottom of an oblong baking dish with cooking spray. Preheat oven to 450 degrees. Cut Halibut or fish into 4 servings, pat dry with a paper towel and place in baking dish. Mix mayonnaise,Parmesan, Dijon and green onions in a small bowl. Spread over top of fish. Sprinkle bread crumbs on top and bake for about 10 to 12 minutes until top is crusted and golden brown and fish is cooked through.

Nutrition: Per Serving About: 200 calories, 10 g fat, 2.5 g saturated fat, 0 g trans fat, 95 mg cholesterol, 26 g protein, 3 g carbohydrates, 0 g dietary fiber, 350 mg sodium; WW Points Plus value 5

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Miso Salmon

Miso Salmon

Miso Salmon

Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments: This is so simple, yet delicious. It is also fairly low in calories and carbohydrates. Miso paste is usually found in the refrigerator section near the tofu in your market. Tamari is an aged soy sauce found in the international foods section.

Ingredients:

1 1/4 pounds salmon, wild, steaks or filet
3 tablespoons agave nectar
2 tablespoons Miso paste
2 tablespoons hot water
2 tablespoons tamari, or soy sauce
1 teaspoon sesame oil, dark, optional
2 green onion(s)
cooking spray

Preparation: Preheat oven to 400 degrees. Cut salmon into 4 pieces about 6 ounces each. Spray a 9 by 13 inch baking dish with cooking spray. Pat salmon dry with a paper towel and place in baking dish. Mix Tamari, Miso paste, agave nectar, hot water and sesame oil in a small bowl. Spoon sauce over salmon and bake for 15 to 20 minutes until cooked through. Use a pastry brush to baste the salmon with the sauce from the pan before serving. Garnish with chopped green onions and serve.

Nutrition: Per Serving About: 280 calories, 11 g fat, 1.5 g saturated fat, 0 g trans fat, 30 g protein, 15 g carbohydrates, 0 g dietary fiber, 940 mg sodium; WW Points Plus value 7

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