The Bay Area always has excellent fresh salmon, if you
enjoy it, don't be concerned about the fat grams.
Your body requires some fat in its diet, and salmon is
a healthful and tasty fish. Pacific Supermarket in Daly City, on
Alemany, has excellent fresh salmon, tuna, shrimp and other shellfish for
about half the cost of other markets. If
you enjoy sushi, you can save a small fortune by buying your own raw ahi
tuna.
If you don't have time to make one of these recipes, here is a quick and easy sauce to compliment a salmon or sushi steak. Try wrapping the fish in romaine lettuce leaves with a couple of tablespoons of rice, for a delicious, nutrient dense meal.
Dipping Sauce
1/3 cup soy sauce
1/3 cup rice wine vinegar
1/2 teaspoon chopped ginger
1 teaspoon sesame oil (optional)
Or, try this seasoning mix:
Melanie Mociun's Creole Seasoning
2 1/2 T paprika
2 T salt
2 T garlic powder
1 T black pepper
1 T onion powder
1 T cayenne pepper
1 T dried leaf oregano
1 T dried leaf thyme
This will keep for a few months in an air tight container.
Use on everything from fish to tofu or pasta and rice without adding calories.
Pan-Seared Tuna With Onion-Soy Vinaigrette
1/2 cup rice vinegar
1/4 cup grated fresh onion
1/4 cup low-sodium soy sauce
1 teaspoon vegetable oil
Dash of pepper
2 cups (2-inch) julienne-cut carrot
2 cups (2-inch) julienne-cut celery
2 cups (2-inch) julienne-cut cucumber
1 teaspoon vegetable oil
4 (6-ounce) tuna steaks
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
Red onion slices (optional)
Celery leaves (optional)
Lemon slices (optional)
This main-dish salad is from Melbourne's Chinois restaurant. Grating the onion brings out its pungency.
Combine first 5 ingredients in a small bowl. Stir well,
and set aside.
Combine carrot, celery, and cucumber in a bowl, and toss
well.
Brush oil over tuna, and sprinkle with salt and pepper.
Place a large nonstick skillet over medium-high
heat until hot. Add tuna, and cook 3 minutes on each
side or until desired degree of doneness. Remove from skillet,
and cool. Cut tuna diagonally across grain into thin slices.
Arrange 1-1/2 cups carrot mixture on each of 4 plates;
top with tuna slices. Drizzle 2 tablespoons
vinaigrette over each serving. Garnish with red onion
slices, celery leaves, and lemon slices, if desired.
Per serving: CALORIES 323 FAT 10.9g; PROTEIN 41.2g; CARB
11.4g. From Cooking Light magazine.
2 quarts water
salt and pepper to taste
1 pound penne pasta
1 pound medium prawns, peeled & deveined
1 pound sea scallops, (or calimari)
10 oz. fillet of sea bass, 3/4" diced (or substitute
fish of your choice)
Pinch of saffron (or turmeric)
2 cloves garlic, minced
2 shallots, minced
3 Roma tomatoes, skinned and diced
1/2 bunch arugula, julienne cut (optional)
1/2 bunch basil, julienne cut
1/4 bunch parsley, chopped
1 cup dry white wine
2 cups fish broth (prepared or 1 fish bouillon cube and
2 cups water)
Bring water and 1/2 teaspoon salt to a boil. Add pasta. Stir for 2 minutes, then cook for 7-10 minutes, (pasta should resist slightly to the bite). Strain pasta; shock with cold water.
Sauté seafood on medium heat for 2 minutes. Season with salt and pepper. Add saffron, garlic, shallots & tomatoes; sauté for another minute. Add herbs and wine. Reduce by approximately one-third; add stock & pasta and reduce to 1 1/2 cups liquid. From the Village Corner Restaurant in Carmel. Serve with John Caputo's Anchoiade.
Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or until browned, stirring constantly with a whisk. (If flour browns too fast, remove it from heat, and stir until it cools down) Remove from heat.
Heat oil in a large Dutch oven over medium heat. Add onion, bell pepper, celery, and garlic; sauté 8 minutes or until tender. Add okra and tomato; cover and cook 5 minutes, stirring occasionally. Add 1-1/2 cups water, Melanie Mociun's Creole Seasoning, clam juice, and bay leaves, and bring to a boil. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45 minutes, stirring occasionally.
Add snapper; cook 5 minutes. Add green onions, crayfish, and shrimp; cook 10 minutes or until seafood is done. Stir in hot sauce; discard bay leaves. Serve gumbo over rice.
Per serving: 254 calories, 1.8g fat From Cooking
Light magazine.
1/2 teaspoon dried oregano
1/2 teaspoon salt (sounds like a lot, I used only a 1/4)
2 tablespoons olive oil
1 or 2 garlic cloves, minced
1 tablespoon lime juice
1/2 pound mahimahi or other firm white-fish fillets
4 soft 8-inch white corn or flour tortillas
4 limes, quartered
Combine oregano, salt, olive oil, garlic and lime juice. Add fish and turn to coat. Cover and marinate in the refrigerator for an hour.
Spray the grill rack with cooking spray. Grill fish fillets 2 minutes per side, or until done. Remove and coarsely chop.
Steam tortillas for 15 seconds in the microwave, or dip them in water and toss on the grill for 10 seconds per side.
Divide fish and Pineapple Salsa among hot tortillas and
roll. Garnish with lime wedges. Serve with a side dish of steamed rice,
tossed with fresh peas, minced scallions, parsley, and mint.
2 jalapenos, seeded
1/4 medium red onion
1/2 bunch cilantro
1/2 cup fresh pineapple juice
1 cup fresh pineapple (1 small can in its own juice if fresh isn't available)
1/2 teaspoon fresh ginger
3 garlic cloves
Pinch each salt and white pepper
Place ingredients in a food processor and blend for about 30 seconds, until coarsely chopped. Let sit for half an hour before serving.
Per serving: 308 calories, 11g fat, (with olive oil) 18g protein. From Maui Taco taquerias.
leeway: Superb recipe, it is amazing how
many different salsa recipes can all add so much to a dish. I used one
pound of sturgeon, which is high in fat, you won't miss the olive oil.
I think swordfish would be very good choice, too.
2 tablespoons extra-virgin olive oil
2 small sweet banana peppers (red and yellow) cleaned and cut into strips
1 tablespoon chopped shallots
2 cloves garlic, chopped
Juice of 1/2 fresh lemon
1/2 pound cleaned calamari, sliced
2 tablespoons fresh chopped parsley
1 small pinch cayenne pepper
Heat 1 tablespoon olive oil or vegetable spray in a large sauté pan. Add peppers and sauté 2 minutes on high heat
Lower heat and add shallots, garlic and lemon juice.
Add calamari, parsley and cayenne pepper. Cook for 3 minutes.
Serve hot over wild and white rice mix. Garnish with lemon twist and parsley.
Per serving: 173 calories, 10g fat. From Sebastian's Waterfront
Restaurant, Provicetown.
Grilled Sturgeon with Black Bean Salsa
3 tablespoons orange juice
1 1/2 teaspoon grated lime peel (green part only)
3 tablespoons lime juice
1 fresh jalapeno chili, stemmed, seeded and minced
1 tablespoon fresh cilantro
2-2 1/2 pounds sturgeon, cut into 4 portions, 1 inch thick
1 Roma-type tomato, diced
1 can (15 oz) black beans, rinsed and drained well
1 orange
1 firm ripe papaya, seeded, and cut into quarters
Fresh cilantro sprigs
Salt and pepper
Combine orange juice, lime peel, lime juice, jalapeno, and minced cilantro.
Rinse fish, pat dry and place in a 9 x 13-inch pan. Spoon half of the mixture evenly over fish. Cover; chill at least 15 minutes or up to 2 hours, turning once.
To remaining orange juice mixture, add tomato and beans. Cut the orange membrane and release the fruit segments into 2 or 3 pieces and add to the bean salsa. Mix gently and serve, and cover and chill up to 2 hours.
Place fish on a hot, lightly oiled grill above a solid bed of medium coals or over medium heat on a gas grill. Cook 5 minutes, turn steaks over and cook until fish is opaque, but still moist looking in the thickest part, about 6 minutes longer. From Sunset Magazine.
Arrange equal portions of fish, salsa, and papaya on plates; garnish with cilantro sprigs. Season to taste with salt and pepper.
leeway: Dice the papaya and add to the salsa.
Papaya scores highest with the Center for Science in the Public Interest
fruit analysis, low in calories, lots of Vitamin A and C, and fiber. Usually,
I eat one per day, I buy it by the case! If the Hawaiian papayas are too
expensive, try Mexican papaya. To save time, just dice the orange and add
it to the mixture. This salsa is also terrific on trout and mahi mahi.
Serve on a bed of rice. Letting the salsa and fish marinate for a couple
of hours really allows the flavors to come through.
8 oz. ahi (yellowfin tuna), diced in small pieces
2 tablespoons Maui onion, chopped
2 tablespoons capers
2 tablespoons Ogo seaweed, chopped (optional)
2 teaspoons olive oil (optional)
1 teaspoon Worcestershire sauce
2 teaspoons soy sauce
2 teaspoons scallions, finely chopped
Pinch of Togarashi (Japanese chili pepper seasoning)
Mix all ingredients together and serve. Terrific
appetizer or serve with sushi rice.
Wasabi-Crusted Tuna Medallions
1/4 cup wasabi powder
6 tuna steaks, 1-inch thick minimum
2 tablespoons canola oil
1 tablespoon minced pickled ginger
Vinaigrette
2 tablespoons shallots, minced
3 tablespoons mirin (sweet Japanese wine)
2 tablespoons lime juice
2 tablespoons soy sauce
1/2 tablespoon sesame oil
1 tablespoon wasabi powder
2 tablespoons water
2 tablespoons minced cilantro
Combine all vinaigrette ingredients in a small glass or stainless steel bowl. Adjust seasonings to taste and set aside.
Rub wasabi powder onto both sides of each steak until evenly coated. Heat a thick-bottomed sauté pan until hot; add canola oil. Sauté tuna for 2-3 minutes on each side or until rare. Remove from pan and serve with pickled ginger and mirin vinaigrette sprinkled on top.
Per serving: 238 calories, 6.5g fat. From Cooking Light magazine.
Leeway: I use the wasabi already mixed in the tube, you can find most of these ingredients in the asian food sections. If you have an outdoor grill, just use vegetable spray on the rack and sear briefly. This recipe rivals some of the best tuna dishes in local restaurants. Serve with basmati rice.
1/3 cup dry white wine
1 tablespoon olive oil (optional)
1/2 teaspoon pepper
1 teaspoon salt
2 teaspoons dry oregano
2 garlic cloves, minced
Combine the first 6 ingredients in a large zip-top bag and add tuna steaks. Marinate steaks in the refrigerator 30 minutes or up to 2 hours. Remove tuna from the bag, reserving the marinade.
Prepare the grill, coat with cooking spray. Cook 4 minutes on each side, basting frequently with the reserve marinade. From Cooking Light magazine.
Per serving (1 steak) 278 calories, 10.8g fat, 39.8 protein, .8g carbohydrate.
leeway: For a delicious protein source,
there is nothing like a piece of fresh ahi tuna. Usually, you will need
to get it at a upscale fish market to ensure that it is very fresh and
of good quality. It is important to just sear the fish, do not cook it
through. It is supposed to be eaten very rare. An outdoor grill works best,
tuna is one fish that doesn't taste as good on an indoor grill. Be careful
if the coals get too hot, the tuna only needs about 2- 3 minutes on each
side to cook, depending on the thickness. Do not cover the grill. It is
excellent with rice. Tuna is one of the leanest fish, it has less than
1g of fat per serving.
1/4 cup pineapple juice
2 tablespoons fresh lemon juice
4 (6 oz) salmon fillets
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
Combine the first 3 ingredients in a zip-top plastic bag; seal and marinate in the refrigerator for 1 hour, turning occasionally.
Preheat oven to 400 degrees.
Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients (sugar through cinnamon) in a bowl. Rub over fish; place in a 11 x 7 inch baking dish coated with cooking spray. Bake at 400 for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges. Sounds like an unlikely combination since salmon is a strong tasting fish, but it is wonderfully delicious.
Per serving: 314 calories, 14.7g fat, 35.3g protein, 9g carbohydrate. From Cooking Light magazine.
1/2 cup diced red pepper
1/2 cup diced onion
1/2 cup diced celery
2 cups sliced mushroom
1 cup white wine
12 oz. fresh salmon fillet, skinned
1 cup clam juice
2 cups chopped tomatoes
1/4 cup cooked wild rice
1 1/2 cups cooked brown rice (or basmati rice if desired)
1 teaspoon curry powder
Black pepper taste
1 tablespoon lemon juice
2 tablespoons minced fresh parsley
In a large skillet, simmer the red pepper, onion, celery, and the mushrooms for 10 minutes, covered, over medium heat in the white wine. Add the salmon, clam juice, tomatoes, cooked rices, curry powder, and black pepper.
Cook, uncovered, over low heat, stirring, until most of the liquid is absorbed, about 7 minutes. Add the lemon juice and parsley and serve.
This is a tasty recipe and quick to assemble when using leftover salmon and rice from the previous day.
Per serving (4): 305 calories, 7 g fat, 21 g protein,
31 g carbohydrate. From The Pritikin Weight Loss Breakthrough.
Nonstick spray coating
1 tablespoon rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon grated fresh gingerroot or bottled chopped ginger
1 small clove garlic, minced
1/8 to 1/4 teaspoon crushed red pepper
3 cups cooked white rice
1 1/2 cups sliced shiitake, crimini, or button mushrooms
1/2 cup diced red sweet pepper
3 tablespoons sliced green onion
4 skinless salmon fillets, cut 3/4 inch thick
8 thin slices lemon
dash of salt
Fold each sheet of parchment or foil in half crosswise. Cut into a heart shape with the fold running vertically down the center. Open each heart to lie flat; spray with nonstick coating.
Combine soy sauce, vinegar, sesame oil, ginger, garlic, and crushed red pepper in a small bowl; set aside. Combine rice, mushrooms, sweet pepper, and green onion in a large bowl. Add soy sauce mixture; toss to coat. Arrange a generous 1 cup vegetable-rice mixture in the center of one side of each heart; top with a salmon fillet. Sprinkle salmon with salt; top with two lemon slices.
Fold the paper over the salmon and, beginning at the tip of each heart, make a series of tight, overlapping folds to seal the parchment. Place packets on an ungreased baking sheet. Bake in a 400 degree oven for 20-25 minutes or till salmon begins to flake easily when tested with a fork. Makes 4 servings.
Per serving: 295 calories, 7g fat. From Better Homes and Gardens Low Calorie-Low Fat Recipes.
leeway: Best salmon recipe so far! As usual,
omit the sesame oil, cook with skin, then discard.
1/4 cup tamari or soy sauce
1/4 cup cream sherry
1/4 cup Dijon mustard
2 tablespoons grated peeled fresh ginger
2 tablespoons honey
4 (6 oz) salmon fillets (about an 1-inch thick)
green onion fans
Combine first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal and marinate in the refrigerator 30 minutes. Remove salmon from bag, reserving marinade.
Prepare grill or broiler by spraying with nonstick cooking spray. Cook 6 minutes each side or until fish flakes easily when tested with a fork; basting frequently with reserved marinade.
Place remaining marinade in a saucepan; bring to a boil. Serve with salmon; garnish with green onion fans.
Per serving: calories, 375, fat 15.7g, protein, 37.2g. From Cooking Light magazine.
leeway: This dish made with tamari sauce
has a terriaki taste, wonderful served with rice sticks, rice noodles that
are easily prepared by letting them sit in boiled
water for 7 minutes. Place cooked rice sticks in the pan with the reserved
marinade and serve with the salmon.
Braised Salmon with Leeks and Dill
1 teaspoon olive oil
2 1/2 cups chopped leeks
4 garlic cloves, minced
1 1/2 cups coarsely chopped tomato
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup dry white wine
4 (6 oz.) salmon fillets (about an 1-inch thick)
1/2 teaspoon dried or 1 1/2 teaspoons chopped fresh dill
Heat oil in a large nonstick skillet over medium-high heat. Add leek; sauté 2 minutes. Add tomato, salt, and pepper; sauté 2 minutes. Add wine and salmon; sprinkle with dill, and bring to a boil. Cover, reduce heat, and simmer 8 minutes or until fish flakes easily when tested with a fork.
Per serving: 1 fillet and 1/2 cup leek mixture-calories,
259, fat 10g, protein, 28.1g. From Cooking Light magazine.
2 (6 oz) salmon steaks
1 tablespoon cracked pepper
1/3 cup rice vinegar
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
1/8 teaspoon salt
1/16 tablespoon pepper
2 garlic cloves, minced
1/8 teaspoon cornstarch
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place in a 13 x 9 baking dish. Combine vinegar through garlic in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in the refrigerator 1 hour, turning occasionally.
Place steaks on the grill rack coated with cooking spray;
reserve the marinade. Grill 5 minutes each side, basting frequently
with half of the marinade. Combine the remaining half of the marinade with
the corn starch in a small saucepan; bring to a boil,
and cook 1 minute or until thickened, stirring constantly with a wire whisk.
Spoon the sauce over the salmon. Serve with rice.
From Cooking Light magazine.
Peppered Salmon Fillet with Minted Tomato Salsa
4 cups chopped tomato
1/4 finely chopped red onion
2 tablespoons chopped fresh mint
1 tablespoon chopped fresh basil
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon lemon juice
4 (6 oz.) salmon fillets, (about 1 1/2 inches thick)
2 teaspoons Dijon mustard
1 teaspoon coarsely ground pepper
Combine first 6 ingredients in a bowl.
Place salmon on a broiler pan coated with cooking spray; spread each fillet with 1/2 teaspoon mustard. Sprinkle with pepper. Broil 10 minutes or until desired degree of doneness. Let stand 2 minutes. Serve with minted salsa. (Salsa can be made ahead and refrigerated.) Garnish with fresh mint, if desired.
Per serving: calories, 314, 15.2g fat, 37.1g protein.
From Cooking Light magazine.
3 pounds salmon fillets, boned and cut in 6-8 oz pieces
2 tablespoons dry tarragon, dill weed, and basil
1/2 teaspoon nutmeg and sugar
1 teaspoon cayenne pepper
1/4 cup lemon zest
1 teaspoon ground sage and black pepper
Fruit Salsa: (Dice and mix together, fruit is best when very ripe)
1 red onion
1 green and 1 red bell pepper
1 pineapple
1 pint strawberries
4 kiwis
2 mangoes
1 clove garlic
2 medium tomatoes
1/4 cup chopped cilantro
Juice of two limes
Dash of Tabasco sauce
1/2 teaspoon ground allspice
Coat both sides of each fillet with herb/spice mixture.
Cook coated fillet on medium-high heat in iron skillet.
Sear each side until well-browned, then cook 10-12 minutes in 350 degree oven.
Serve with fruit salsa, steamed broccoli florets and rice.
Per serving: 395 calories, 9g fat, 55g protein. From Old
Jailhouse Tavern, Orleans.
1 tablespoon dry sherry
1 clove garlic, minced
1 teaspoon grated gingerroot
1 teaspoon reduced-sodium soy sauce
1/8 teaspoon cracked black pepper
1 pound jumbo shrimp (15-18 count) peeled and deveined
Combine hoisin sauce, sherry, garlic, gingerroot, soy
sauce, and pepper in a medium bowl. Add Shrimp; toss to coat. Transfer
t a 2-quart rectangular baking dish. Roast in a 425 degree oven for 8-10
minutes or till shrimp are opaque.
Serve warm or chilled. Makes 4 servings.
Per serving: 96 calories, 1g fat. From Better Homes and Gardens Low Calorie-Low Fat Recipes.
leeway: Very simple and quick to
make, serve on top of basmati rice, or on a salad.
Blackened Swordfish with Tropical Fruit Salsa
1 6-8 oz. fresh Swordfish steak
3 oz. diced fresh mango
1/2 oz of diced red peppers (optional)
2 teaspoons chopped cilantro
1 teaspoon jicama (optional)
1/2 lime (squeezed for juice)
1 tablespoon orange juice
Pinch each of salt & pepper
Coat both sides of swordfish steak in Creole Seasoning
mix if desired. Place steak in a hot cast iron skillet. Turn
once and cook at high temperature until both sides are blackened.
Place on baking pan with fresh fish stock or lemon juice
and water. Bake at 350 degrees until tender and cooked in the center.
Top cooked steak with fresh tropical fruit salsa. From The Tinnery
Restaurant in Monterey.
3 cloves garlic, minced
1/4 cup fresh orange juice
1/4 cup lemon juice
1 generous pinch of saffron, crumbled, (or, 1/2 teaspoon turmeric)
1 teaspoon fennel seeds, cracked
3/4 teaspoons salt
1/4 teaspoon freshly ground black pepper
1/3 cup olive oil
1 scallion, thinly sliced
1 fennel bulb, sliced into thin pieces
4 swordfish steaks (6 oz. each)
In a small non-reactive bowl, combine the garlic, citrus juices, saffron, fennel seeds, and salt and pepper. Whisk in the olive oil. Add the scallions.
Place swordfish steaks in a covered container on top of the fennel and refrigerate for 1 or 2 hours to marinate.
Grill, basting with the reserved marinade. This recipe can be steamed if you prefer, just wrap each steak in foil and steam for 10-12 minutes. From What's Cooking with Burt Wolf.
leeway: Use less than 1/2 of the oil, depending
on your taste. Saffron is quite expensive, turmeric is a good, inexpensive
substitute.
Tri Home.