Salmon and Tomato Salad
4 (4 oz. ea.) fresh or frozen skinless, boneless salmon fillets
1 tsp. sea salt or salt
1 cup cilantro leaves, chopped
4 cups (about 4 medium) tomatoes, chopped
1 cup sliced green onions OR 1 cup finely chopped red onion
1/4 cup white wine vinegar
Snipped fresh cilantro
Thaw fish, if frozen; rinse and pat dry with paper towels. Halve each fillet horizontally.
In a 2 quart square baking dish place half of the fish, leaving no space between the pieces.
Sprinkle with 1/4 teaspoon of the salt. Thinly slice 1 of the lemons. Lay the lemon slices and
1 cup cilantro leaves on the fish in baking dish. Top with remaining fish.
Sprinkle with 1/4 teaspoon of the salt. Add 2 tablespoons water to the bottom of the dish.
Cover dish with waxed paper.
Microcook on 100 percent power (high) for 3-1/2 to 4-1/2 minutes or until fish flakes easily when
tested with a fork, turning dish halfway through cooking if necessary. Cool slightly. Transfer fish
to a serving platter. Cover with plastic wrap and chill 2 to 4 hours.
In a medium bowl combine tomatoes, onions, remaining 1/2 teaspoon salt, and wine vinegar.
Toss gently to combine. Cover and chill while fish chills.
To serve, spoon tomato mixture next to fish. Cut remaining lemon in half; squeeze over fish and
tomato mixture. Sprinkle with snipped fresh cilantro. Makes 8 side-dish servings.
Makes 8 side dish servings.
Scandinavian Baked Halibut Dinner
When you want a delicious fish meal, try this one-dish meal. Easy and delicious!
Substitute any white fleshed fish steaks or fillets of sole or flounder for halibut,
if you want.
4 (1-1/2 lb.) halibut steaks, cut 1-1/2″ thick
1 TB all purpose flour
Ground black pepper
2 TB dry white wine
3 tsp. fresh lemon juice
12 cherry tomatoes
12 small new potatoes, steamed, do not peel *
1/4 cup fresh dill, finely chopped
1 tsp. grated lemon zest
1 TB unsalted margarine or butter, melted
Lemon wedges, for garnish
Preheat oven to 425º F.
Lightly dust fish with flour and sprinkle with pepper. In large nonstick ovenproof skillet, sprayed
with nonstick spray, sauté fish for about 2 minutes on each side. If skillet is not ovenproof, carefully
remove fish to a large ovenproof pan.
Pour wine and lemon juice over the fish. Surround the fish with the tomatoes and cooked potatoes.
Sprinkle with 3 tablespoons fresh dill and grated lemon zest.
Bake, uncovered, about 10 minutes, or until fish flakes easily with fork.
Remove from the oven, sprinkle with the remaining dill and drizzle margarine or butter over potatoes.
Serve with lemon wedges. Serves: 4.
* Note: Three medium size new potatoes, steamed or boiled and quartered, can be substituted.
Mustard Sole Fillets – 1g Carbs
1 lb fillet of sole or flounder
2 Tbsp Dijon-style mustard
1 Tbsp no-cholesterol, reduced-calorie mayonnaise
Pepper to taste
2 Tbsp chopped fresh parsley
1. Preheat broiler. Coat broiler pan with non-stick cooking spray.
Rinse fish and pat dry. Arrange fish on broiler pan.
2. Mix mustard and mayonnaise; spread on top of fish. Season with
pepper. Broil fish about 5 inches from heat source 8 minutes.
Remove when mustard sauce is bubbling and brown. Garnish with
lemon wedges and parsley.
106 Calories, 21g Protein, 182mg Sodium, 57mg Cholesterol,
2g Fat, 1g Carbs
Exchanges: 3 Low-Fat Meat
Spicy Fish Soup
1/2 onion, chopped
1 clove garlic, minced
1 tablespoon chili powder
1 1/2 cups vegetable broth
1 4 ounce can canned green chile peppers, chopped
1 teaspoon ground cumin
1 1/2 cups canned peeled and diced tomatoes
1/2 cup chopped green bell pepper
1/2 cup shrimp
1/2 pound cod fillets
3/4 cup plain nonfat yogurt
Spray a large saucepan with the vegetable cooking spray over medium high heat. Add the onions and saute, stirring often, for about 5 minutes. Add the garlic and chili powder and saute for 2 more minutes.
Then add the broth, chile peppers and cumin, stirring well. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.
Next, add the tomatoes, green bell pepper, shrimp and cod. Return to a boil, then reduce heat to low, cover and simmer for another 5 minutes. Gradually stir in the yogurt until heated through.
Makes 3 to 4 servings.
Calories 147, Fat 1.8 g, Carbs 12.4 g, Sodium 873 mg, Fiber 2.4 g.