Avocado Salmon Rice Bowl

I made this!

D was out of town last week, so I tried to think of food he doesn't care for, and have it.  He doesn't like Salmon or a ton of lime, so this looked great.  Although I don't really like rice.  But I decided to try it.  What I got, was really good, if you like salmon, lime, AND cilantro.

There wasn't a lot of rice the way I made it, so I was good. I would have again. I might lessen the honey next time or just not use it in the rice.

Avocado Salmon Rice Bowl

Photo by ALB

Prep Time: 10 minutes
Cook Time: 6 minutes
Total Time: 16 minutes
Servings 2

Adapted from Willcookforsmiles.com 

Ingredients
Rice
1 cup Minute Rice Jasmine Rice (the microwaveable kind
Salt
1/2 lime, juice only
2 Tbsp minced fresh cilantro
1 Tbsp honey
2 Tbsp chicken or vegetable stock

Salmon:
1 lb salmon fillets skin on
1 Tbsp lime juice (I used 2 TBSP, which made it a little runny)
1 Tbsp honey
2 Tbsp minced fresh cilantro
Salt to taste (didn't use)

Avocado Topping:
1 ripe avocado
1 tbsp lime juice
1 tbsp minced fresh cilantro
1/2 tsp chili powder

Instructions 
Rice: Cook rice in the microwave. Preheat a medium cooking pan over medium-high heat. Mix stock, lime juice, honey, and cilantro together. Pour the mixture into the preheated pan and let it simmer for about a minute. Take the pan off heat and mix rice into the liquid. Season with a little bit more salt, mix well, and set aside.

Salmon: Preheat grill pan on medium.  Mix lime juice, honey, and cilantro together. Rub the salmon skin with some oil and place the fillets skin down on the heated pan for 4 minutes. Flip and  rub salmon fillets with the lime mixture on all exposed sides. (Some glaze will likely run down onto the pan, it will most likely get quite scorched).  Cook another 2 minutes.

Avocado: Cut avocado in half, take out the pit, and take off the skin. Chop avocado and add it to a small bowl. Add lime juice, cilantro, chili powder (you can add salt if you want). Gently mix.

To assemble the rice bowls: divide rice among two bowls, top it off with a salmon fillet, and top each bowl with half the avocado mixture.

12 WW Blue Points (my additions/subtractions at 2 servings)

Grilled Salmon with Orzo, Feta, and Red Wine Vinaigrette

I made this.  It involved a lot of bowls and pans.  So automatically, it was not something D would have liked making.  Anyway, he was working late, and I decided to help out and start dinner, but the I got really hungry and made the whole thing.

It was pretty tasty.  He liked everything but the salmon, of course.

Grilled Salmon with Orzo, Feta, and Red Wine Vinaigrette

Photo by ALB

Adapted from Curtis Stone

YIELD: Serves 4
ACTIVE TIME: 15 minutes
TOTAL TIME: 35 minutes

INGREDIENTS
Orzo
1 1/2 cups orzo (next time use 1 Cup...it made a lot)
4 tablespoons red wine vinegar
3 tablespoons finely chopped shallots
2 garlic cloves, finely chopped
5 tablespoons extra-virgin olive oil (Next time use 4)
Kosher salt and freshly ground black pepper
2 ounces fresh baby spinach (about 3 cups not packed)
1 1/2 cups grape tomatoes, cut in half
1/2 cup pine nuts, toasted (see Kitchen Note)
1/4 cup thinly sliced fresh basil leaves
1 cup crumbled feta cheese (4 ounces)
2 tablespoons chopped fresh chives, for garnish
Salmon
Four 5-ounce skinless salmon fillets
Pam, for coating the fish
Kosher salt and freshly ground black pepper

PREPARATION
1. Prepare an outdoor grill for medium- high cooking over direct heat.

2. Meanwhile, make the orzo salad: Bring a large saucepan of salted water to a boil over high heat. Add the orzo and cook, stirring often, for about 8 minutes, or until just tender. Drain the orzo in a sieve and set aside.

3. In a medium bowl, whisk the vinegar, shallots, and garlic together. Gradually whisk in the olive oil. Season to taste with salt and pepper.

4. In a large bowl, toss the warm orzo, spinach, tomatoes, pine nuts, and basil with the vinaigrette. Season to taste with salt and pepper. Set aside at room temperature.

5. To cook the salmon: Coat the salmon with olive oil and season with salt and pepper. Oil the cooking grate. Place the salmon on the grill with the top right corner of each fillet facing the 2-o'clock position and cook for 4 minutes, without moving the salmon. (This will help give the salmon a good sear of nice grill marks and help it release from the grate.) Using a thin metal spatula, starting at the corner of each fillet nearest you, flip the fillets over. Grill for about 2 minutes, or until the fish is opaque with a slightly rosy center when flaked in the thickest part with the tip of a small knife. Remove from the grill.

6. Mound the salad in the center of a large serving platter or four dinner plates. Sprinkle with the feta cheese. Top with the salmon, sprinkle with the chives, and serve.

Toasting Pine Nuts

To toast pine nuts, heat a dry medium skillet over medium heat. Add the nuts and cook, stirring often, for 2 to 3 minutes, or until lightly browned. Transfer to a plate and let cool.

18 Smart Points (my additions/subtractions at 4 servings)
Next time changes: 15 Smart Points (my additions/subtractions at 4 servings)

Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy Slaw

I sent this recipe over to D hoping he'd say yes. He did. This was good.  It seemed pretty quick.  I ended up mixing the slaw with the rice, which I enjoyed better.

Would have again.

Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy Slaw

Photo by ALB

Hands-on Time: 20 Mins
Total Time: 20 Mins
Yield Serves 4 (serving size: 1 fillet, 3/4 cup slaw, and 1/2 cup rice)

You'll love this dish for the sweet, sticky caramelized crust and crispy skin. The broiler will get you there in only 20 minutes.

Ingredients
2 cups thinly sliced bok choy (used 4C of Napa)
1/2 cup grated carrot
1/2 cup sliced red bell pepper
2 tablespoons rice vinegar
1 teaspoon dark sesame oil
1/2 teaspoon Sriracha
1/4 cup dry-roasted unsalted cashews
2 tablespoons hoisin sauce
1 tablespoon fresh lime juice
1 garlic clove, grated
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon kosher salt
Cooking spray
2 cups hot cooked brown rice (used 4 containers of Minute Rice Brown Wild Rice...about 1 c per each container)

Preparation
Step 1 Place bok choy and next 5 ingredients in a large bowl; toss to combine. Sprinkle with cashews.

Step 2 Place a jelly-roll pan on upper rack in oven. Preheat broiler to high (leave pan in oven).

Step 3 Combine hoisin, juice, and garlic in a small bowl. Sprinkle salmon with salt, and lightly coat with cooking spray. Place salmon on preheated pan; broil 6 minutes. Brush salmon with 1 1/2 tablespoons hoisin mixture. Broil an additional 2 minutes or until desired degree of doneness. Brush salmon with remaining 1 1/2 tablespoons hoisin mixture. Serve with rice and slaw.

Nutritional Information 
Calories: 506; Fat: 20.2g; Satfat: 3.2g; Monofat: 7g; Polyfat: 6.5g; Protein: 46g; Carbohydrate: 35g; Fiber: 5g; Cholesterol: 108mg; Iron: 4mg; Sodium: 498mg; Calcium: 258mg

COOKING LIGHT, January 2015

9 Smart Points (my additions/subtractions at 4 servings)

Tuna Salad

Took a break from fish for a few weeks, and my waistline is showing it.  So back to what works.  I looked up tuna and avocado and this recipe came up.  D and I both liked it, and it is really nice for the hot weather. 

The one issue we had was what to serve it with.  I had it with pita bread. D had it with rice.  I think making into lettuce wraps would work as well.  We will have again.

Tuna Salad

Photo by ALB

Recipe adapted from Ina Garten

Level: Easy
Total: 12 min
Prep: 10 min
Cook: 2 min
Yield: 4 servings

Ingredients
24 oz very fresh tuna steak, cut 1-inch thick
3 tablespoons olive oil, plus extra for brushing
2 1/2 teaspoons kosher salt, plus extra for sprinkling
1/2 teaspoon coarsely ground black, plus extra for sprinkling
2 limes, zest grated
1 teaspoon wasabi powder
6 tablespoons freshly squeezed lime juice (3 limes)
2 teaspoons soy sauce
10 dashes hot sauce (recommended: Tabasco)
1 to 2 ripe Hass avocados, medium diced
1/4 cup minced scallions, white and green parts (2 scallions)
1/4 cup red onion, small diced

Directions
Brush the tuna steaks with olive oil, and sprinkle with salt and pepper. Place the tuna steaks in a very hot saute pan and cook for only 1 minute on each side. Set aside on a platter.

Meanwhile, in a small bowl, combine the olive oil, salt, pepper, lime zest, wasabi, lime juice, soy sauce and hot sauce. Add the avocados to the vinaigrette.

Cut the tuna in chunks and place it in a large bowl. Add the scallions and red onion and mix well. Pour the vinaigrette mixture over the tuna and carefully mix.

7 Smart Points (my additions/subtractions at 4 servings)

Fish in Tahini Sauce (Samak bi T'heena)

I wanted to like this but it was just eh.  I'm not familiar with Palestinian Cooking, so I can't say if D made it correctly.  But it just tasted bland, and like it needed some more pizzazz.  He didn't like it that much, because he said it required a lot prep.

So overall, probably won't have again. We had with rice.

Fish in Tahini Sauce (Samak bi T'heena)

Photo by ALB

From The Washington Post

SERVINGS: 4

INGREDIENTS
FOR THE SAUCE
6 cloves garlic
1/2 teaspoon salt, plus more as needed
1/2 cup good-quality tahini
1/4 cup fresh lemon juice
3/4 cup cold water
2 tablespoons olive oil
1 large onion, cut in half, then into very thin half-moon slices
2 small serrano chile peppers, seeded and cut into thin slices
1/4 teaspoon freshly grated nutmeg

FOR THE FISH AND MARINADE
1 1/2 pounds firm-fleshed skinless fish fillets, such as sea bass, cod, hake or grouper
Fresh lemon juice
1 1/2 teaspoons ground cumin
3/4 teaspoon salt
1 1/2 teaspoons freshly ground black pepper
3 tablespoons finely chopped lemon zest (no white pith)
3 tablespoons olive oil, plus more for frying
1/2 cup flour, or more as needed
2 tablespoons chopped flat-leaf parsley, for garnish

DIRECTIONS
For the sauce: Combine 4 cloves of the garlic and the 1/2 teaspoon of salt in a mortar and pestle. Crush to form a paste, then transfer to a mini food processor along with the tahini and lemon juice. Pulse, gradually adding 1/2 cup of the water, to form a smooth, thick mixture. (That step also can be done by hand, in a bowl.) Transfer to a medium saucepan (off the heat).

For the fish and marinade: Rinse the fish carefully in a mixture of cold water and a little lemon juice. Pat dry with paper towels.

Combine the cumin, salt, black pepper, lemon zest and the 3 tablespoons of oil in a large zip-top bag. Add the fish and seal; massage gently to rub the mixture into the fish. Let sit at room temperature for 15 to 30 minutes -- no longer.

Meanwhile, finish the sauce: Heat the 2 tablespoons of oil in a medium skillet over medium heat until the oil shimmers. Add the onion and stir to coat; cook for about 15 minutes, stirring occasionally and adjusting the heat as needed, until the onion is softened and golden, with some browned edges.

Cut the remaining 2 garlic cloves into very thin slices, then add to the onion along with the serrano peppers. Cook for 2 or 3 minutes, until fragrant and slightly softened. Remove from the heat.

Line a baking sheet with paper towels, then place a wire rack on top.

Heat 4 or 5 tablespoons of oil in a large, deep skillet over medium-high heat until the oil shimmers. While the oil is heating, spread the flour on a plate. The fillets will have the marinade rub on them; gently pat each one into the flour to evenly coat on both sides, shaking off any excess. Working in batches, cook the fillets on each side until crisp, golden and just cooked through; the cooking time will vary depending on what type of fish you use. Transfer to the rack to drain. Cover loosely with aluminum foil to keep warm. Repeat to cook all of the fillets. Discard any remaining flour.

Stir the remaining 1/4 cup of water (or slightly less, as needed) into the sauce in the saucepan, then stir in the onion mixture. Add the nutmeg and place over medium-high heat. Bring to a boil, stirring, then remove from the heat.

Arrange the fish on a platter or divide among individual plates. Pour the hot sauce over the fish. Garnish with the chopped parsley. Serve warm or cold.

Cod with Shiitake-Bacon Crust and Arugula Salad

I can't recall having cod before.  My friend said if I had fish and chips, I've had it.  That said, I don't think I've had cod without it being fried.  So D made this.  We both liked the cod.  The arugula tasted burnt the first day, but cooled down for lunch on the second, it tasted pretty good.  I would probably have with spinach thought.  D would probably have with rice.

Cod with Shiitake-Bacon Crust and Arugula Salad

Photo by ALB

Total Time: 30 Mins
Yield: Serves 4 (serving size: 1 fillet and about 3/4 cup mushroom-arugula mixture)

This is triple-whammy umami--shiitakes, bacon, and cod all deliver complex tastes. You can also use haddock, flounder, or tilapia. Shiitake mushrooms have a bolder flavor than most mushrooms, with an almost smoky quality that amplifies the flavor of the bacon. The key is to keep it simple to let these powerhouse ingredients shine.

Ingredients
4 bacon slices, cut into 1/2-in. pieces
8 ounces sliced shiitake mushroom caps, divided
1/4 teaspoon freshly ground black pepper
3/8 teaspoon kosher salt, divided
4 (6-oz.) cod fillets (about 1 1/2-in. thick)
2 tablespoons olive oil, divided
1 large garlic clove, finely chopped
1 (5-oz.) pkg. fresh arugula

Preparation
Step 1
Preheat oven to 400°F.

Step 2
Cook bacon in a large skillet over medium-high heat for 1 minute. Add 5 ounces mushrooms; cook 5 minutes or until mushrooms wilt, stirring occasionally. Remove pan from heat; cool 10 minutes. Transfer mixture to a food processor; pulse 10 times or until a coarse mixture forms. (Do not puree.) Stir in pepper and 1/8 teaspoon salt.

Step 3
Line a baking sheet with parchment paper. Sprinkle fillets with 1/8 teaspoon salt; top with mushroom mixture, pressing gently to adhere. Drizzle with 1 1/2 teaspoons oil; place on parchment. Bake at 400°F for 12 to 15 minutes or until desired degree of doneness.

Step 4
Increase heat to broil, with oven rack 6 inches from heat. Broil fillets 3 to 4 minutes or until lightly browned.

Step 5
Heat skillet over medium-high. Add 1 1/2 tablespoons oil; swirl. Add garlic and remaining 3 ounces mushrooms; cook 4 minutes or until mushrooms are soft. Add arugula; cook 1 minute or until slightly wilted. Sprinkle with 1/8 teaspoon salt. Serve with fish.

Nutritional Information
Calories: 322; Fat: 20.9g; Satfat: 5.4g; Monofat: 10.9g; Polyfat: 2.5g; Protein: 28g; Carbohydrate: 6g; Fiber: 2g; Cholesterol: 87mg; Iron: 1mg; Sodium: 543mg; Calcium: 73mg; Est. added sugars: 0; Sugars: 2

Cooking Light,   August 2016

3 Smart Points (my additions/subtractions at 4 servings)

Easy Greek Salmon Bowls

D took one for the team with this dish, and I'm glad he did.  I loved it.  The salmon, tomatoes, and green beans (all things he doesn't like) just had me going, "MMM, MMM, MMM."  He ate half and then went and got a Clif Bar.

He only made 2 servings since we knew we wouldn't be in town after that evening.  I would have again.  It'll probably be when he goes out of town by himself.

Easy Greek Salmon Bowls

Photo by ALB

Active Time: 20 Mins
Total Time: 20 Mins
Yield: Serves 4 (serving size: 1 salmon fillet, 3/4 cup quinoa mixture, and 1 1/3 cups vegetables)

Heart-hero salmon teams up with protein- and fiber-forward quinoa to fill you up; spinach delivers a hit of iron, while green beans and cucumber up the veggie count. Great warm or at room temperature, this also makes a standout packed lunch.

Ingredients
4 (5-oz.) skin-on salmon fillets
Cooking Spray
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1 teaspoon kosher salt, divided
4 tablespoons olive oil, divided
1 (8-oz.) pkg. haricots verts
3 cups packed baby spinach leaves, finely chopped
1 1/2 cups cooked quinoa
1/2 cup chopped fresh flat-leaf parsley
1/4 cup fresh lemon juice
1 teaspoon honey
2 cups halved grape tomatoes
2 cups chopped English cucumber
1/4 cup crumbled feta cheese

Preparation
Step 1: Sprinkle salmon with dill, oregano, and 1/4 teaspoon salt. Use Cooking Spray in a large nonstick skillet over medium-high. Add salmon, skin side up, to skillet; cook 2 to 3 minutes per side for medium. Set aside.

Step 2: Fill a large bowl with ice water. Cook haricots verts according to package directions; place in ice water until completely cool, about 1 minute. Pat dry.

Step 3: Toss together spinach, quinoa, and parsley in a bowl. Whisk together lemon juice, honey, and remaining 1/4 cup oil in a small bowl. Add 1/4 cup lemon dressing to spinach mixture; toss to combine.

Step 4: To serve, spoon 3/4 cup spinach mixture into each of 4 bowls. Arrange 1/2 cup tomatoes, 1/2 cup cucumber, and 1/3 cup cooked haricots verts in each bowl. Drizzle with remaining dressing; sprinkle with remaining 3/4 teaspoon salt. Top each bowl with 1 flaked salmon fillet and 1 tablespoon feta cheese.

Nutritional Information
Calories: 527; Fat: 29g; Sat fat: 5g; Unsatfat: 24g; Protein: 39g; Carbohydrate: 29g; Fiber: 7g; Sugars: 8g; Added sugars: 1g; Sodium: 683mg: Calcium: 16% DV; Potassium: 21% DV

Cooking Light, November 2018

8 Smart Points (my additions/subtractions at 4 servings)

Scallops with Pancetta

We had a lot of Pancetta we had to use up from Christmas.  I found a few recipes, but neither D nor I could remember the last time we had scallops.  So we decided this is what we were have.  They were really good, but VERY salty.  So be aware of that.

We had with a Mediterranean Side Salad. We would have again.

Scallops with Pancetta

Photo by ALB

Recipe adapted from Cooking Channel
Total:15 min
Active: 15 min
Yield: 2 servings

Ingredients
1 tablespoons olive oil
1 pound (U10) fresh scallops, foot removed
Kosher salt and freshly ground black pepper
4 ounces 1/4-inch-thick sliced Pancetta, diced
1/4 cup minced shallot
1 clove garlic, minced
1/3 cup dry white wine, such as Pinot Grigio
1 1/2 tablespoons chopped fresh parsley

Directions
In a medium skillet, add the olive oil and heat it over medium-high heat. Pat the scallops dry with a couple of pieces of paper towel and season them well with salt and pepper on both sides. When the oil is nice and hot, add the scallops and cook them, undisturbed, for 2 minutes per side. Remove the scallops to a plate and set them aside.

Discard all but 1 teaspoon of oil from the pan. Reduce the heat to medium, add the pancetta to the skillet and cook until it crisps up around the edges, about 3 minutes. Add the shallots and garlic and cook for 2 more minutes. Add the wine, allow it to reduce for 1 to 2 minutes, and then add the scallops back in along with the parsley. Cook for 1 additional minute. Serve immediately.

11 Smart Points (my additions/subtractions at 2 servings)

Lemony Roasted Salmon with White Wine Couscous

D took one for the team with this one.  He doesn't like salmon.  So when I asked if he would make it and he said ok, I took him up on it. I enjoyed it.  He only made 2 servings.

Lemony Roasted Salmon with White Wine Couscous

Photo by ALB

Serves 2 (serving size: 1 fillet, 2/3 cup couscous, and about 1 tablespoon sauce)

The tangy herbed yogurt sauce also moistens the salmon during cooking.

Ingredients (adapted by us)
2 tablespoons fat-free Greek yogurt
2 tablespoons chopped fresh chives
2 tablespoons olive oil, divided
4 teaspoons lemon juice, divided
2 (6-ounce) salmon fillets
1 1/8 teaspoons kosher salt, divided
1/2 teaspoon black pepper, divided
1 cups finely chopped carrots
1/4 cup minced shallots
2 teaspoons minced garlic
1/3 cup dry white wine
1 cup hot cooked couscous

Preparation
Step 1
Preheat oven to 450°.

Step 2
Combine yogurt, chives, 2 teaspoons oil, and 1 tablespoon juice; stir with a whisk. Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Rub with 2 tablespoons yogurt mixture. Heat an ovenproof skillet over high heat. Add 1 teaspoon oil to pan. Add fish, skin side down; cook 2 minutes. Transfer to oven. Bake at 450° for 5 minutes. Turn fish; cook 1 minute or until done.

Step 3
Heat a skillet over medium-high heat. Add remaining 1 tablespoon oil to pan. Add carrots, shallots, and garlic; cook 4 minutes, stirring occasionally. Add remaining 1 teaspoon lemon juice, remaining 5/8 teaspoon salt, remaining 1/4 teaspoon pepper, and wine. Cook 30 seconds. Add couscous; toss. Serve fish with couscous and yogurt mixture

Nutritional Information
Calories: 404; Fat: 17.9g; Satfat: 2.7g; Monofat: 8.5g; Polyfat: 5.1g; Protein: 37g; Carbohydrate: 19g; Fiber: 3g; Cholesterol: 94mg; Iron: 2mg; Sodium: 667mg; Calcium: 59mg; Sugars: 4g; Est. added sugars: 0g

Cooking Light, May 2016

8 Smart Points (my additions/subtractions at 2 servings)

Teriyaki Glazed Salmon

D said ok to this recipe. I know he wasn't thrilled with it since he isn't a huge salmon fan, but he ate it.  I liked it a lot.  Even better was the fact I had a coupon for Kikkoman Teriyaki.

I would have again, especially since it looks like something I can make.  We had with rice.

Teriyaki Glazed Salmon

Photo by ALB

TOTAL TIME: 0:20
PREP: 0:05
LEVEL: EASY
SERVES: 4

From Delish.com

INGREDIENTS
4 6-oz. salmon filets
1 lb. green beans, ends trimmed
1 tbsp. extra-virgin olive oil
kosher salt
Freshly ground black pepper
6-8 tbsp. teriyaki sauce, plus more for serving (used 6)

DIRECTIONS
Preheat oven to 425º and line a rimmed baking sheet with parchment paper.

Arrange salmon on sheet pan with green beans around it. Drizzle oil over green beans and sprinkle green beans and salmon with salt and pepper.

Spread teriyaki sauce, about 2 tablespoons per fillet, over salmon. Bake until salmon easily flakes with a fork, about 15 minutes. Remove from oven and drizzle with additional teriyaki sauce, if desired.

3 Smart Points (my additions/subtractions at 4 servings)

Seared Tuna Niçoise

So D made this with the "taking one for the team," because he knew I would like it.  He was right.  I did.  He thought it was eh.    I would have again.  Him, he would be nice probably and do it.

It was like a deconstructed salad, which is why I enjoyed it.

Seared Tuna Niçoise

Photo by ALB

This flavor-packed dish combines tuna, hard boiled eggs, potatoes, and lots of veggies.

Yield: Serves 4 (serving size: about 2 ounces tuna, 3 egg slices, 1/3 cup potatoes, 1/4 cup beans, and 2 tablespoons tomato mixture)

Ingredients
3 large eggs
1 1/2 cups quartered small red potatoes
1 cup haricots verts, trimmed
Cooking spray
2 (6-ounce) tuna steaks
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon Dijon mustard
2/3 cup grape tomatoes, halved
1/4 cup pitted and quartered niçoise olives (didn't use)

Preparation
1. Place eggs in a large saucepan. Cover with water to 1 inch above eggs. Bring just to a boil. Remove from heat; cover and let stand 15 minutes. Drain; cool in ice water 5 minutes. Peel eggs; cut each egg into 4 slices.

2. Place potatoes in pan; cover with water. Bring to a boil. Reduce heat; simmer 12 minutes. Add beans, and cook 3 minutes. Drain; plunge beans into ice water for 1 minute. Drain well.

3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Sprinkle tuna with 1/4 teaspoon salt and pepper. Add tuna to pan; cook 2 minutes on each side or until desired degree of doneness. Cut thinly across the grain.

4. Combine remaining salt, oil, vinegar, and mustard in a small bowl, stirring with a whisk. Add tomatoes and olives; toss. Divide eggs, potatoes, beans, and tuna among 4 plates; top with tomato mixture.

Nutritional Information
Calories: 311; Fat: 14.7g; Saturated fat: 2.6g; Monounsaturated fat: 9.4g; Polyunsaturated fat: 2g; Protein: 25.7g; Carbohydrate: 16.8g; Fiber: 2.4g; Cholesterol: 175mg; Iron: 2.7mg; Sodium: 596mg; Calcium: 68mg

Cooking Light AUGUST 2012

Skillet Cajun Spiced Flounder with Tomatoes

I saw this recipe and wasn't totally sure if D would try it but he said ok.

He said it was really easy.  He thought about making it with canned diced tomatoes to make it more "stewy" but the tomatoes did break down.  He said the one thing he would do, is season the fish rather than lay them in the pans.  We would have a gain.

We had with rice.  Next time we will aslo add a vegetable.

Skillet Cajun Spiced Flounder with Tomatoes

From Skinnytaste.com
Servings: 4 servings
Serving Size: 1 fillet
Old Points: 4 pts
Points+: 5 pts

Ingredients

Photo by ALB

1 tsp olive oil
4 (6 oz) pieces flounder fillets (or any white fish such as tilapia)
3/4 cup onion, chopped
2 cloves garlic, minced
3/4 cup diced green bell pepper
2 1/2 cups tomatoes, chopped
1 tbsp Cajun spice seasoning

Directions
In a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft. Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes.

Lay fish fillets in the sauce, cover and cook on medium-low until fish flakes easily, approx 12-15. To serve, place fish on plate and spoon sauce on top. Serve immediately.

Nutritional Information
Calories: 205.8; Fat: 3.8 g; Protein: 33.2 g; Carb: 10.2 g; Fiber: 2.0 g; Sugar: 0.6 g; Sodium: 341 mg

Pacific Northwest Burger

So we rarely have fish in our house. We have no problem eating frozen fish, but it still is never cheap.  And certain stores' fish tastes bleachy, so ...

When I saw this recipe, I asked D if we could have it.  He looked over the ingredients and said ok.  He may have cooked it differently.  I wasn't really listening when he said he was going to change something, and then it was ready when I got home.  So...

It was very good, althouhg mine was a bit fall-apart.  I wasn't all that ahhh over it.

D did change some of the ingredients mostly because Kroger didn't have them/we didn't feel like buying them.  Also Aldi sold salmon in 4-oz fillets, so D used 1 1/2 for me and 2 for him (this may be part of the fall apart-issue).

We had with a spinach salad.

Pacific Northwest Burger

Photo by ALB

Yield: Serves 4 (serving size: 1 burger)
Hands-on:47 Minutes
Total:47 Minutes

Ingredients
1/2 cup water
1/4 cup rice vinegar

1 tablespoon sugar
1 teaspoon salt
1 1/2 cups very thinly sliced radish
1/3 cup canola mayonnaise (used Hellman's low-fat)
Added Sriracha
1 1/2 tablespoons grated fresh ginger
2 teaspoons rice vinegar
1/2 teaspoon sugar
1 tablespoon lower-sodium soy sauce
1 tablespoon Thai sweet chili sauce (used spicy)
4 (6-ounce) salmon fillets, skinned
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
Cooking spray
4 (1 1/2-ounce) hamburger buns
1 1/2 cups watercress (used arugula)

Preparation
1. Combine first 4 ingredients in a saucepan; bring to a boil, stirring until sugar dissolves. Pour hot liquid over radish. Chill 30 minutes; drain well.

2. Combine mayonnaise and next 3 ingredients. Cover and refrigerate.

3. Preheat grill to high heat.

4. Combine soy sauce and chili sauce, stirring with a whisk. Sprinkle fillets with pepper and 1/4 teaspoon kosher salt. Place fillets on grill rack coated with cooking spray; grill 4 minutes, brushing with half of soy mixture. Carefully turn fillets; grill 4 minutes or until desired degree of doneness, brushing with remaining soy mixture.

5. Spread 2 tablespoons mayo mixture on bottom half of each bun; top each with 1 fillet. Top evenly with radishes. Arrange about 1/3 cup watercress on each fillet; top with top halves of buns.


Nutritional Information
Calories: 397; Fat: 14.9g; Saturated fat: 1.6g; Monounsaturated fat: 4.7g; Polyunsaturated fat: 4.1g; Protein: 37.5g; Carbohydrate: 24.9g; Fiber: 1.8g; Cholesterol: 80mg; Iron: 2.4mg; Sodium: 567mg; Calcium: 117mg

Cooking Light JUNE 2013

Linguine with Spicy Shrimp

So D and I found this recipe the other night. I know why we never made it...hot fresh tomatoes (not canned). I can't stand them. But I must of missed them when I said ok to the recipe and thus it made the list.

Glad it did. The tomatoes cooked down and there was no resemblance of them in the dish. D used Penzy's Cajun Seasoning, and read the container...he decided no salt was needed. I am not sure why he decided to go with only 1 tsp of the seasoning, but I'm really glad he did. It makes your nose run.

We both really liked it. Definitely will have again. We had with a Caesar Salad.

Linguine with Spicy Shrimp

The combo of Cajun seasoning and ground red pepper really packs a punch of heat in this dish, but the creamy sauce takes the edge off. Decrease the ground red pepper or simply omit it for a milder version of the dish. Serve with sliced French bread.

YIELD: 4 servings (serving size: 1 1/4 cups)
COST PER SERVING:$2.46
COURSE: Main Dishes

Ingredients
8 ounces uncooked linguine
2 tablespoons butter
1/2 cup finely chopped onion
3 garlic cloves, minced
2 plum tomatoes, chopped
1 pound peeled and deveined medium shrimp
1 1/2 teaspoons Cajun seasoning (used 1 tsp)
1/2 teaspoon ground red pepper
1/8 teaspoon salt (didn't use)
1/2 cup half-and-half
1/3 cup chopped fresh flat-leaf parsley (forgot)

Preparation

1. Cook pasta according to package directions, omitting salt and fat. Drain. Place pasta in a large bowl; keep warm.

2. Melt butter in a large skillet over medium-high heat. Add onion; sauté 3 minutes, stirring occasionally. Add garlic and tomatoes; sauté 2 minutes, stirring constantly. Sprinkle shrimp with Cajun seasoning, red pepper, and salt. Add shrimp mixture to pan; sauté 3 minutes or until shrimp are almost done; remove from heat. Stir in half-and-half. Pour shrimp mixture over pasta; toss. Sprinkle with parsley.

Wine note: Linguine with Spicy Shrimp combines peppery heat with a creamy sauce, making a fuller-bodied white a good partner. Little Penguin Chardonnay 2008 ($6), from Australia, has tropical and pear fruit, with just a bit of sweetness and refreshing acidity. --Jeffery Lindenmuth

Nutritional Information
Calories: 436; Fat: 12.1g; Saturated fat: 6.4g; Monounsaturated fat: 2.8g; Polyunsaturated fat: 1.2g; Protein: 32.5g;Carbohydrate: 49.1g; Fiber: 2.7g; Cholesterol: 199mg; Iron: 5.1mg; Sodium: 694mg; Calcium: 120mg

Cooking Light JUNE 2010

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula

So this won't be a completely fair review since we changed a lot. But if we don't have a substantial fish, I think I need to give up on fish tacos.

I don't like fish tacos in a restaurant. I can't wrap my arms paying $15 for tilapia. I mean, it's tilapia, the crap fish.

I don't like halibut (too expensive for a fish that has no taste), and we had some cod in the freezer (bought when I couldn't find snapper...which I like). So we used that. I wasn't making a special trip to Whole Foods for Arugula, so Iceberg lettuce.

The fish took on huge flavors of the orange, but other than that were kind of plain. The sauce was good. Since neither of us is keen on fish as left-overs we each had 2 servings.

Probably wouldn't have again...they were just eh, overall.

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula

This versatile dish would be good with chicken or shrimp. To turn it into a salad, omit the tortillas and add chopped jicama and avocado.

YIELD: 4 servings (serving size: 2 tacos)
COURSE: Main Dishes, Appetizers

Ingredients
1 1/2 tablespoons grated orange rind
1 tablespoon grated lime rind
2 tablespoons tequila
2 teaspoons sugar
2 teaspoons warm water
1 pound halibut fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1/4 cup reduced-fat mayonnaise
1 tablespoon finely chopped fresh cilantro
1 tablespoon fresh lime juice
1 1/2 teaspoons finely chopped chipotle chile, canned in adobo sauce (about 1 chile)
8 (6-inch) corn tortillas
2 cups trimmed arugula

Preparation

Combine first 5 ingredients in a large zip-top plastic bag. Add halibut to bag; seal and marinate in refrigerator 30 minutes, turning occasionally. Remove halibut from bag; discard marinade. Pat halibut dry; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add halibut; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Break fish into chunks.

Combine mayonnaise, cilantro, juice, and chipotle.

Warm tortillas according to package directions. Divide fish evenly among tortillas; top each tortilla with 1/4 cup arugula and about 2 teaspoons mayonnaise mixture. Fold in half.

Nutritional Information
Calories: 272; Fat: 6.9g; Saturated fat: 1g; Monounsaturated fat: 2.1g; Polyunsaturated fat: 2.5g; Protein: 26g; Carbohydrate: 24g; Fiber: 2.6g; Cholesterol: 36mg; Iron: 1.2mg; Sodium: 367mg; Calcium: 97mg

Cooking Light APRIL 2007

Blackened Tilapia Baja Tacos

D was surprised when I came home from Aldi with a frozen pack of Tilapia for ~$5.50 for 24 oz. Especially since the Kroghetto was having a sale on 12oz for $4.39.

And the Aldi pieces stayed together a little better (he hates cooking tilapia for this reason so we rarely have it).

Anyway, the recipe came together very fast because I barely sat down and he said it was ready. The sauce was very good. And because the onions were sliced in the sauce I could pick them out easily (I'm don't like raw onions). There was a lot of fish, so no lettuce/cabbage filler, although you could put it in there if you so pleased.

D thought it needed a little more flavor. I liked it. The next time I have a craving for fish tacos and go with this recipe, I'm sure he'll add a little more heat.

We had with Simple Black Beans.

Blackened Tilapia Baja Tacos

YIELD: 4 servings (serving size: 2 tacos)
TOTAL:20 Minutes
COURSE: Main Dishes

Ingredients
1/4 cup reduced-fat sour cream
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 jalapeño pepper, seeded and chopped
1 cup thinly sliced white onion
1 1/2 teaspoons paprika
1 1/2 teaspoons brown sugar
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
1 tablespoon canola oil
8 (6-inch) corn tortillas
1/2 ripe peeled avocado, thinly sliced
4 lime wedges

Preparation
1. Combine first 4 ingredients in a food processor; process until smooth. Combine jalapeño sauce and onion in a small bowl.

2. Combine paprika and next 6 ingredients (through ground red pepper); sprinkle evenly over fish. Heat oil in a large cast-iron skillet over medium-high heat. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness.

3. Warm tortillas according to package directions. Divide fish, onion mixture, and avocado evenly among tortillas. Serve with lime wedges.

Nutritional Information
Calories: 362; Fat: 13.6g ;Saturated fat: 3.1g; Monounsaturated fat: 6.4g; Polyunsaturated fat: 2.8g; Protein: 37g; Carbohydrate: 27.1g; Fiber: 4.9g; Cholesterol: 79mg; Iron: 1.5mg; Sodium: 388mg; Calcium: 74mg

Cooking Light MARCH 2011

Creamy Fettuccine with Shrimp and Bacon

Well, I want to like this. It has shrimp and bacon. But once again, I'm liking spinach fettuccine so much better. This one had too much shrimpy flavor. D thought it was the way it was prepared.

Maybe if it had Old Bay on it, it would be good. However, I doubt we will try. We'll just go with spinach fettuccine.

We had with spinach salad.

Creamy Fettuccine with Shrimp and Bacon

Cook the fettuccine al dente so the strands remain intact and maintain their slightly firm texture.

Yield: 8 servings (serving size: about 1 1/4 cups pasta and 1 1/2 teaspoons parsley)

1 pound uncooked fettuccine
2 bacon slices (uncooked)
1 pound large shrimp, peeled and deveined
1 garlic clove, minced
1 1/2 cups frozen green peas, thawed
1 cup shredded carrot
2 cups 2% reduced-fat milk
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup (4 ounces) grated Parmesan cheese
1/2 cup chopped fresh flat-leaf parsley, divided

Cook pasta according to package directions, omitting salt and fat. Drain well; keep warm.

Cook bacon in a large nonstick skillet over medium-high heat 6 minutes or until crisp. Remove bacon from the pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside.

Add shrimp and garlic to pan; sauté over medium-high heat 2 minutes. Add peas and carrot; cook 2 minutes or just until shrimp are done. Transfer shrimp mixture to a large bowl; keep warm.

Combine milk, flour, salt, and pepper, stirring with a whisk. Add milk mixture to pan; cook over medium heat 3 minutes or until thickened and bubbly, stirring constantly with a whisk. Remove pan from heat; add cheese, stirring until blended. Add milk mixture to shrimp mixture; stir until combined. Add pasta and 1/4 cup parsley, tossing gently to coat. Transfer pasta mixture to a platter, or divide evenly among each of 8 plates; sprinkle evenly with remaining 1/4 cup parsley and crumbled bacon. Serve immediately.

Wine note: While Heidi's pairing choice of sauvignon blanc is fine, the creaminess of this pasta dish is beautifully enhanced by chardonnay--a wine with its own creaminess. A delicious, food-friendly find is Santa Rita Chardonnay "120" from the Maipo Valley of Chile. The 2004 is just $8. -Karen MacNeil

CALORIES 382 (18% from fat); FAT 7.7g (sat 3.7g,mono 1.2g,poly 0.5g); IRON 4.1mg; CHOLESTEROL 101mg; CALCIUM 218mg; CARBOHYDRATE 52.9g; SODIUM 505mg; PROTEIN 25g; FIBER 3.6g

Cooking Light, AUGUST 2005

Tilapia Tacos

D made these last night. They were pretty good. I was still hungry though after 2. And I had 2 for lunch and had the same issue. They were low in points though. I assume the were easy. I was outside playing with Guinness.

We had with Black Bean Salad.

Tilapia Tacos

3 servings/ 7 points a serving

6 corn tortillas
1/2 medium sweet onion, finely chopped
1 bunch cilantro, finely chopped
2 TBSP fresh lime juice
Salt and freshly ground black pepper
12 oz frozen tilapia, thawed
2 teaspoons chili powder
2 teaspoons paprika
2 teaspoons dried oregano
Spray cooking oil
3/4 oz Cheddar Cheese
3 TBSP reduced-fat sour cream

1. In a medium bowl, mix together the chopped onion, cilantro, and lime juice. Season with salt and pepper to taste. Set aside, or cover and refrigerate for up to 4 hours. (I don't think D did this because I don't recall a mixture. He just had onions and cilantro laid out on a plate with tomatoes...I didn't use any onion).
3. Heat pan. And spray with Pam.

4. While the pan is heating up, season the fish with the chili powder, paprika, oregano, and a sprinkling of salt and pepper.

5. Sautee the fish. Squirt the lime juice over it when done.

6. Serve the fish with tortillas, the onions, cilantro, cheese and sour cream.

Charmoula-Marinated Swordfish Steaks

This was very good and flavorful.

Charmoula-Marinated Swordfish Steaks

Charmoula is a Moroccan marinade typically made from cilantro, oil, lemon juice, cumin, and garlic. The blend also complements poultry.

Yield: 6 servings (serving size: 1 steak and 1 lemon wedge)

1/3 cup chopped fresh cilantro
3 tablespoons fresh lemon juice
2 teaspoons extravirgin olive oil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon paprika
1/4 teaspoon ground ginger
2 garlic cloves, minced
6 (6-ounce) swordfish steaks (about 1 1/2 inches thick)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
6 lemon wedges

Combine first 8 ingredients in a large zip-top plastic bag. Add fish to bag; seal and marinate in refrigerator 1 hour, turning occasionally.

Prepare grill.

Remove fish from bag; discard marinade. Sprinkle fish with salt and pepper. Place fish on a grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

CALORIES 216 (34% from fat); FAT 8.1g (sat 2g,mono 3.7g,poly 1.6g); IRON 1.6mg; CHOLESTEROL 62mg; CALCIUM 17mg; CARBOHYDRATE 2.2g; SODIUM 439mg; PROTEIN 31.8g; FIBER 0.5g

Cooking Light, JUNE 2006

Crab Cakes with Red Pepper Mayonnaise

I wanted to hate this one, seeing as it had no Old Bay, and it wasn't Maryland style. But it was very good.

Crab Cakes with Red Pepper Mayonnaise

Panko lends these crab cakes a nice, crunchy crust. These cakes are large enough to serve as a main dish, but you also can form smaller appetizer cakes.
Yield: 6 servings (serving size: 1 crab cake, about 1 1/2 cups watercress, and about 1 1/2 tablespoons mayonnaise)
Red Pepper Mayonnaise:
1 red bell pepper
1/3 cup reduced-fat mayonnaise
1 garlic clove
Dash of hot pepper sauce (such as Tabasco)

Crab Cakes:
1/3 cup reduced-fat mayonnaise
1/4 cup minced red onion
1/4 cup minced red bell pepper
2 tablespoons minced celery
1 1/2 teaspoons fresh lemon juice
1 egg white, lightly beaten
1 pound lump crabmeat, shell pieces removed
1 1/4 cups panko (Japanese breadcrumbs), divided
2 tablespoons butter, divided
10 cup trimmed watercress (about 10 ounces)
6 lemon wedges (optional)

Preheat broiler.

To prepare mayonnaise, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 12 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel pepper. Place pepper, 1/3 cup mayonnaise, garlic, and hot pepper sauce in a food processor. Process until smooth; transfer to a bowl, and chill.

To prepare crab cakes, combine 1/3 cup mayonnaise and next 6 ingredients (through crab) and 3/4 cup panko in a large bowl; stir until well combined. Form into 6 patties; dredge patties in remaining 1/2 cup panko. Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add 3 patties to pan; cook 10 minutes or until lightly browned and cooked through, turning once. Remove from pan, and keep warm. Repeat procedure with remaining butter and patties. Serve crab cakes with watercress and red pepper mayonnaise. Garnish with lemon wedges, if desired.

Wine note: The sweet, succulent flavor of crab is lovely with a crisp, dry white that's clean and pure tasting. One of my favorites is albariño from the northwestern corner of Spain. Nora Albariño 2004 from Rias Baxais ($16) is zesty, with a hint of citrus, starfruit, and dried peach. -Karen MacNeil

CALORIES 234 (34% from fat); FAT 8.8g (sat 3.5g,mono 1.7g,poly 2.7g); IRON 0.9mg; CHOLESTEROL 96mg; CALCIUM 165mg; CARBOHYDRATE 15.2g; SODIUM 625mg; PROTEIN 22g; FIBER 1.4g

Cooking Light, APRIL 2006