Smoked Salmon, Cucumber and Yogurt Bites

Smoked Salmon Cucumber and Yogurt Bites
Makes approximately 30-40

1 loaf cocktail rye bread (2″ square slices)
1/2 cup plain Greek yogurt (non-fat, if you want, which is what I had on hand)
1 -2 cucumbers, peeled and sliced into thin wheels
Smoked salmon thinly sliced (you can also use Swedish gravadlax)
Dill weed

  1. Lay out the bread slices.
  2. Top with one cucumber wheel.
  3. Top with 1 teaspoon yogurt.
  4. Add small slice salmon (1/4 ounce).
  5. Lightly sprinkle dried dill.
Nutritional data (per piece):
Calories:       45
Fat:            1.1g
Sat fat:       0.1g
Chol:          5mg
Sodium: 66.7mg
Carbs:        4.1g
Fiber:            1g
Protein:      3.5g

Planked Salmon

Planked Salmon Fillets
Serves 4-6, depending on portion size and hunger level

Soak the cedar planks in water, wine, beer, or fruit juice for at least 1 hour.

Pre-heat grill on high for 10 minutes. Lay your fish, skin side down, on the plank and season to taste. Place planks on the grill. Keep a squirt bottle ready–these planks can burn! (Note the area on the lower plank.)

The fish will be done in the usual amount of time (these took about 12 minutes.)

I like my fish served with a good beer. Stella Artois is a nice Belgian Pale Ale, which tastes much better in cans than bottles. (They use green bottles, which will almost always result in a skunky aroma and flavor. “Skunking” is cause by sunlight interacting with hop oils. Cans perfectly protect against that because no light hits the beer.)

Baked Salmon with Tomatillo Salsa and Spinach-Strawberry Salad

Baked Salmon and Fresh Red Onion-Tomatillo Salsa
Serve 4

1 pound salmon fillets (4 pieces)
Spice blend (Penzey’s Sunny Paris works very well)

1.  Preheat oven to 375F 
2.  Place salmon in a baking dish. Season.  Bake until done (approximately 16-18 minutes.)
3.  Top with tomatillo salsa

Nutritional data (per one 4 ounce fillet):
Calories:        190
Fat:                  9g
Sat fat:          1.5g
Chol:             70mg
Sodium:         50mg
Carbs:              0g
Fiber:               0g
Protein:          24g

Red Onion-Tomatillo Salsa
Serves 4

While the salmon is baking, mix together:

3 medium tomatillos, diced
1/2 cup red onion, diced
Juice of 1 lemon (2-3 tablespoons)
1 tsp fresh lemon zest

Set aside to let the flavors blend.

Nutitrional data (approximately 1/3 cup portion):
Calories:       46
Fat:             0.5g
Sat fat:           0g
Chol:             0mg
Sodium:         0mg
Carbs:         3.4g
Fiber:          0.8g
Protein:       0.4g

Spinach-Strawberry Salad
Serves 4

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss frequently. The almonds are done when they begin to turn light brown and are fragrant.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Baked Salmon and Barley Pilaf

Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4

4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)

1.  Preheat oven to 375F
2.  Spray a 8×8 pan with cooking spray. Lay salmon fillets in the pan.
3.  Mix together all remaining ingredients, and cover the salmon.
4.  Bake for 25 minutes.

Nutritional data:
Calories:      235
Fat:            11.1g
Sat fat:         1.8g
Chol:            70mg
Sodium:      255mg
Carbs:         5.1g
Fiber:          0.8g
Protein:     25.2g

Barley Pilaf
Serves 4 (1/2 cup portions)

1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray

1.  Bring water to a boil. Add barley, cover, reduce heat to a simmer.  Let simmer for 10-12 minutes, or until the water is absorbed.
2.  Spray a non-stick skillet with cooking spray.  Saute the mushrooms over medium-high heat until hot and soft.
3.  When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.

Nutritional data:
Calories:       68
Fat:                0g
Sat fat:        0.2g
Chol:             0mg
Sodium:      9.4mg
Carbs:       15.3g
Fiber:          2.3g
Protein:       2.4g

Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1

1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey’s Raspberry Enlightenment
1/4 teaspoon Penzey’s Sunny Paris salt-free herb blend

Nutritional data:
Calories:     149
Fat:              14g
Sat fat:           2g
Chol:             0mg
Sodium:      2.5mg
Carbs:         5.8g
Fiber:             0g
Protein:       0.1g

Salmon and Spinach Pasta Toss

Salmon Fillets
1 pound salmon fillets (4 ounces each)

Season the salmon with your preferred seasoning.  Heat a non-stick skillet, pan fry until cooked, about 3 minutes per side.

Nutritional data, per serving:
Calories:      190
Fat:               9.0g
Sat fat:          1.5g
Chol:            70mg
Sodium:        50mg
Carbs:            0g
Fiber:             0g
Protein:        24g

Spinach Pasta Toss (makes 6 servings, approximately 1 cup each)

1 tablespon olive oil
1/2 medium onion, minced
Black pepper, dried oregano, and dried basil to preference
3 cloves garlic, crushed and minced
2 cups whole wheat penne pasta
1 cup water
6 ounces V8 (low sodium) juice
2 ounces white wine
4 tablespoons sun-dried tomatoes
6 ounces raw baby spinach
2 tablespoons (6 teaspoons) romano cheese

1.  Heat olive oil in a large skillet (10-12 inches).  Add onion.  Saute for 3-4 minutes over medium-high heat, until it begins to turn translucent.
2.  Add garlic, and spices.  Saute for another minute.
3.  Carefully pour V8, water and wine.  Turn heat up, and bring to a near boil. Add pasta, stir and return to a boil.
4.  When boiling, reduce heat to simmer, cover and let cook for 10 minutes or until the pasta cooked to your preference.
5.  Bring heat back to medium. Add half the spinach.  Toss pasta and spinach until the spinach begins to wilt.  Add remaining spinach, and toss until the spinach is wilted.
6.  Serve, with 1 tsp romano cheese on each portion.

Nutritional data, per serving of the Spinach Pasta Toss:
Calories:      159
Fat:               3.7g
Sat fat:          0.7g
Chol:            1.2mg
Sodium:       120mg
Carbs:         25.6g
Fiber:           4.4g
Protein:        5.7g

Grilled Salmon with Roasted Vegetables

Grilled Salmon with Roasted Vegetables

 1.5 pound boneless, skin-on salmon fillet

Heat your grill on high for 10 minutes.  Clean grate and rub with oil.  Lay salmon, skin side down on grill.  Season with your preferred seasonings.  Turn heat to medium.

Fish is done when it begins to flake as you lift it in the middle (10-12 minutes.)

If serving 4 ounce portions, this will feed six.

Calories:  190
Fat:         9.0g
Sat Fat:   1.5g
Chol:       70mg
Sodium:   50mg
Carbs:        0g
Fiber:         0g
Protein:    24g

Roasted Vegetables
6-8 cups of any vegetables (This time I used mushrooms, onions, leek, bell peppers and Brussels sprouts.)  Clean the vegetables as needed. (Leeks can hold a lot of mud.  Cut them in half lengthwise, and rinse completely under running water.) Place in large ziplock bag, add 3 Tablespoons olive oil and your preferred seasoning, and let rest for 15 minutes.

Preheat your oven to 450F.  Put vegetable in a 9×13 pan, and place in the oven.  Toss veggies every 10 minutes.  Veggies will be done in 30 minutes. You are looking for some vegetables to begin browning.

Serves 6-8 in one cup portions

Calories:   85
Fat:         5.5g
Sat Fat:   0.8g
Chol:        0mg
Sodium:   9.5mg
Carbs:      8.2g
Fiber:       2.1g
Protein:       2g

Salmon Patties with Basil Mayo and Mexican Chop Salad

Speaking of hungry, this was last night’s meal. Two pan-fried salmon patties, with a bit of basil mayo and a Mexican chop salad. With the homemade vinaigrette, the entire meal was 626 calories. I don’t know how much the meal cost, but it is not much. A can of salmon is inexpensive and full of protein and healthy fats. A couple eggs, a bit of onion and some bread crumbs. The salad was made with ingredients that were not needed in recipes from earlier in the week, and just sitting in the fridge. The basil mayo is prepared Hellmann’s and dried herb.  I had the meal made, start to finish, in 15 minutes.  Inexpensive in time, money and calories.

Salmon Patties  (Makes 6 patties, approximately 3 inches in diameter)

1 can (14.75 oz.) salmon, drained.  (Any type of salmon)
1/4 cup minced onion
1/2 cup panko bread crumbs
2 Tbsp. ketchup
1 Tbsp. lemon juice
2 eggs

Mix together with your hands. It should be wet, but not dripping, and should form into a ball and hold its shape. 

Approximately 1/3 cup per patty.  Scoop, form into a ball and press flat. Heat a non-stick skilled with a little olive oil. Place patties in skillet on medium for 3-4 minutes per side. Patty should be nicely browned, but still moist inside. Serve with your favorite tartar sauce or this basil mayo.

Nutritional data per patty:
Calories: 146 
Fat: 7.6 g 
Sat Fat: 1.7 g 
Chol: 117 mg 
Sodium: 401 mg
Carbs:  3.7 g
Fiber: 0.2 g
Protein: 16.6 g

Basil Mayo (1 serving)
2 Tbsp. Hellmann’s low fat mayo
1 tsp. dried basil

1/2 tsp. minced garlic
Mexican Chop Salad (1 serving)
2 cups mixed greens (or whatever you have)
2 Tbsp. black beans (leftover from a prior meal)
2 Tbsp. whole kernel corn
1/2 avocado
1 small red bell pepper
1/2 jalapeno chili
Dressing of your choice