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Honey & Soy Salmon Skewers

Honey & Soy Salmon Skewers

Honey & Soy Salmon Skewers

¼ lb. Salmon Fillet, skinned and cut into 1″ cubes

1 T. Honey

1 T. Soy Sauce

1 T. Vegetable Oil

 

Mix together all ingredients except salmon in a shallow dish.  Stir in the cubes of salmon, turning to coat them all over.  leave to marinate about an hour, turning occasionally.  Meanwhile soak bamboo skewers in water.  Preheat broiler to high.  Line broiling pan with foil, thread the cubes of salmon on the skewers and arrange on foil.  Brush salmon with marinade and broil about 5 minutes, basting and turning every minute or so, until outside is golden.  Add remaining marinade to a small pan and simmer until reduce.  Serve kebabs with rice, and spoon reduced marinade over the top.

 

Age 2+

From First Meals

Blueberry Vinegar

Blueberry Vinegar

2 pints Oregon blueberries, rinsed and drained

1 quart white vinegar, divided

½-C. granulated sugar

At least two days in advance of use, make blueberry vinegar. Place Oregon blueberries, 1½- C. vinegar and sugar in saucepan; simmer gently for 5 minutes. Cool. Pour into 1½-quart jar with remaining white vinegar. Cover and stand at least 2 days. Strain vinegar as it is used, but do not discard blueberries. Store in refrigerator.

Salmon & Lemon Grass Parcels

Salmon & Lemon Grass Parcels

Salmon & Lemon Grass Parcels

 

2 tsp. Butter

1 Onion, very thinly sliced

3 cloves Garlic, very finely chopped

2 Tomatoes

Pinch Salt

2 Lemon Grass Stems, peeled, pounded, thinly sliced

1 tsp. Cumin

Lemon Grass Leaves (to line parcel)

10.5 oz. skinless Salmon Fillets, cut into large chunks

2 limes, sliced

1 T. Cilantro leaves, chopped

1 T. flaked Almonds, chopped

 

Pre-heat the oven to 325°. Melt the butter in a pan, then add the onion and gently fry on a very low heat until the onion is softened. Add the garlic and cook for a further minute. Boil a kettle of water, place the tomatoes in a bowl and pour over the boiled water. Leave for a couple of minutes, drain, and carefully (don’t burn your fingers) peel the tomatoes. Add the chopped tomatoes, salt, the lemon grass stems and the ground cumin. Stir, then cover the pan and cook gently on a very low heat for 5 minutes. Stir from time to time to make sure nothing sticks. Place a large piece of baking parchment or foil on a baking sheet and line with lemon grass leaves. Place the salmon on one half of the sheet, spoon the mixture over the fish and top with the lime slices, chopped coriander leaves and almond flakes. Cover with the other side of the sheet of foil or baking parchment, sealing the edges tightly by turning them over twice. Bake in the oven for 25 minutes. Open the parcel (beware of the steam when you do this), return to the oven and bake, opened, for a further 10 minutes.

Roasted Chili-Rubbed Salmon

Roasted Chili-Rubbed Salmon

1 T. olive oil

1/2 C. coarsely chopped red onion

2 1/2 tsp. chili powder, divided

1 bag (14 ounces) frozen corn kernels

1 C. frozen mixed bell pepper strips

1/4 C. chopped cilantro + 4 sprigs for garnish

4 boneless, skinless salmon fillets (4 ounces), about 1″ thick

1/2 tsp. salt

1/4 tsp. ground black pepper

Preheat the oven to 450ºF. Heat the oil over medium heat in a large ovenproof skillet or shallow stovetop-to-oven baking dish. Add the onion and cook, stirring, for 2 minutes. Add 1 1/2 tsp. of the chili powder and stir to blend. Add the corn and bell pepper strips. Cook over medium heat, stirring, for about 3 minutes, or until the vegetables are no longer icy. Stir in the chopped cilantro. Spread the vegetables in an even layer. Sprinkle the remaining 1 tsp. chili powder evenly on the fish. Place, chili side up, on the vegetables. Sprinkle with the salt and pepper. Place in the oven and roast for about 12 minutes, or until the fish is opaque. Serve each fillet on a bed of vegetables and garnish with a cilantro sprig.

Yield: 4 servings

Calories: 350

Fat: 17g

Fiber: 4g

Muhammara

Muhammara

Muhammara

 

480–500g jar roasted red peppers in brine

100g chopped roasted hazelnuts

2 garlic cloves, finely minced

½ slice of white bread, torn into small chunks

3 tablespoons olive oil, plus extra for drizzling

1 teaspoon chilli flakes

juice of ½ lemon

1 small packet (about 30g) of flat-leaf parsley, finely chopped

Maldon sea salt flakes and freshly ground black pepper

toasted bread or toasted mini pitta, to serve

 

Drain the roasted peppers well and then pat dry with kitchen paper to remove as much excess liquid as possible. Put the hazelnuts, garlic and peppers into a small food processor and blitz together. Add the bread, olive oil, chilli flakes and a generous amount of salt and pepper and blitz again until smooth. Decant the mixture into a bowl, add the lemon juice and parsley and mix well, then adjust the seasoning to taste. Drizzle with olive oil and serve with some toasted bread or mini pittas.

Penne with Salmon and Roasted Vegetables

Penne with Salmon and Roasted Vegetables

12 ounces penne

2 pounds leeks

1 red bell pepper, cut into strips

1/4 C. chicken broth

2 T. lemon juice

1 T. olive oil

2 tsp. dried thyme, crushed

1/4 tsp. freshly ground black pepper

1 yellow summer squash, halved and cut into 1/4″ slices

1/4 C. pitted kalamata olives

1 salmon fillet (1/2 pound), skinned

Preheat the oven to 400°F. Prepare the pasta according to package directions. Meanwhile, cut the leeks into 2″ lengths and quarter them lengthwise. Rinse the leeks completely. Place the leeks and bell pepper in a 13″.9″ baking dish. Add the broth, lemon juice, 2 tsp. of the oil, thyme, and black pepper. Cover with foil and bake for 15 minutes. Add the squash, olives, and salmon to the baking dish and drizzle with the remaining 1 tsp. oil. Cover and bake for 30 minutes, or until the salmon is opaque and the vegetables are tender. Place the penne in a large serving bowl. Break the salmon into bite-size pieces and add to the penne with the vegetables.

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Roasted Tomatoes:
Cooking spray
9 plum tomatoes, halved
1 T. olive oil
1/2 tsp. sea salt
1/2 tsp. chopped fresh thyme
1/2 tsp. freshly ground black pepper
4 garlic cloves, minced

Risotto:
4 1/2 C. fat free, less-sodium chicken broth
1 T. olive oil
2 1/4 C. (1/2-inch-thick) sliced leek
1 1/2 C. uncooked Arborio rice
1/3 C. dry white wine
6 C. torn arugula or spinach
1/2 C. half-and-half
1/4 C. (1 oz.) grated fresh Parmesan cheese
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper

Salmon:
2 tsp. olive oil
6 (5-oz.) salmon fillets, skinned
1/2 tsp. sea salt
1/2 tsp. chopped fresh thyme
1/4 tsp. freshly ground black pepper

Thyme sprigs (optional)

Preheat oven to 350°. To prepare tomatoes, coat a foil-lined baking sheet with cooking spray. Place tomatoes, cut sides up, on baking sheet. Drizzle with 1 T. oil; sprinkle with 1/2 tsp. salt, 1/2 tsp. thyme, 1/2 tsp. pepper, and garlic. Bake at 350° for 1 1/2 hours or until very soft and slightly shriveled, turning occasionally. To prepare risotto, bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat 1 T. oil in a large saucepan over medium-high heat. Add leek; sauté 3 minutes or until tender. Add rice; cook 1 1/2 minutes, stirring constantly. Stir in wine; cook 30 seconds or until liquid is nearly absorbed. Stir in 1 C. broth; cook 3 minutes or until liquid is nearly absorbed, stirring frequently. Add remaining broth, 1/2 C. at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 25 minutes). Stir in arugula, half-and-half, cheese, 1/4 tsp. salt, and 1/4 tsp. pepper. To prepare salmon, heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/2 tsp. salt, 1/2 tsp. thyme, and 1/4 tsp. pepper. Place fillets, skin sides up, in pan; cook 5 minutes. Turn fillets over, and cook an additional 2 minutes or until fish flakes easily when tested with a fork. Arrange 3 tomato halves, cut sides up, in a spoke-like pattern in center of each of 6 plates. Mound 2/3 C. risotto in center of each plate (leaving about a 1 1/2-inch edge of tomatoes uncovered). Arrange fillets on risotto. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Calories: 569
Fat: 18.8g
Fiber: 3.1g

Roasted Salmon and Leeks in Phyllo Packets

Roasted Salmon and Leeks in Phyllo Packets

1/2 C. (2-inch) julienne-cut leek
1/2 C. (2-inch) julienne-cut carrot
2 tsp. minced fresh tarragon
1/2 tsp. salt, divided
4 (6-oz.) salmon fillets (about 1 inch thick)
1/8 tsp. freshly ground black pepper
12 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
Cooking spray
2 tsp. fresh lemon juice, divided
4 lemon wedges

Preheat oven to 400°. Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon, and 1/4 tsp. salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/4 tsp. salt and pepper. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 C. leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 tsp. juice. Fold long edges of phyllo over fish. Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Yield: 4 servings
Calories: 457
Fat: 16.5g
Fiber: 1.8g

Oven-Steamed Salmon with Pan-Cooked Mushrooms

Oven-Steamed Salmon with Pan-Cooked Mushrooms

1 salmon fillet (1/2-lb.), or 2 12-ounce fillets

2 T. extra virgin olive, plus about 1 tsp. for the baking sheet

Salt and freshly ground pepper

1 lb. white or cremini mushrooms, rinsed briefly and wiped dry

2 T. extra-virgin olive oil

2 shallots, minced

2 to 4 garlic cloves (to taste), minced

2 tsp. chopped fresh thyme or rosemary (or a combination), or 1/2 to 1 tsp. dried

1/4 C. dry white wine, such as sauvignon blanc

Preheat the oven to 300ºF. Cover a baking sheet with foil and lightly oil the foil. Place the salmon on top. Season with salt and pepper. Fill a roasting pan with boiling water and place it on the oven floor. Place the salmon in the oven and bake until the fish flakes and white bubbles of protein appear on the surface, 10 to 20 minutes, depending on the size of the fillets. Remove from the heat. Meanwhile, cook the mushrooms. Heat a large, heavy frying pan over medium-high heat and add 1 T. of the olive oil. When the oil is hot (you can feel the heat when you hold your hand above the pan), add the mushrooms and cook, stirring or tossing in the pan, for a few minutes, until they begin to soften and sweat. Add the remaining oil, turn the heat to medium, and add the shallots, garlic, and herbs. Stir together, add 1/2 tsp. salt and freshly ground pepper to taste, and cook, stirring often, for another 1 to 2 minutes, until the shallots and garlic have softened and the mixture is fragrant. Add the wine and cook, stirring often and scraping the bottom of the pan, until the wine has just about evaporated. Taste and adjust seasonings. Remove from the heat. Serve the salmon with a spoonful of mushrooms on top or on the side.

Broiled Salmon with Mustard Dill Sauce

Broiled Salmon with Mustard Dill Sauce

2 1/2-to-3 lb. salmon fillet

soy sauce for rubbing the salmon

fresh bay leaves and thyme sprigs for garnish if desired

1/2 C. coarse-grained mustard

1/4 C. water

1/2 C. heavy cream

1/4 C. olive oil

4 tsp. sugar

1/2 C. chopped fresh dill, or to taste

In a bowl combine well all ingredients and season with pepper. Sauce may be made 1 day ahead and kept chilled, covered. Let sauce come to room temperature and whisk before serving. Preheat broiler.

Rinse salmon and pat dry. Arrange salmon, skin side down, in a foil-lined jelly-roll pan and rub thoroughly with soy sauce. Season salmon with salt and pepper and broil about 4 inches from heat 12 to 15 minutes, or until just cooked through. Transfer salmon to a platter and garnish with herbs. Serve salmon warm or at room temperature with mustard dill sauce.

Pantry List

Pantry List

Oils, Vinegars & Condiments

Oils: extra-virgin olive oil, canola oil

Trans-fat-free margarine

Vinegars: distilled white, cider, red-wine, balsamic, rice

Dijon mustard

Ketchup

Barbecue sauce

Reduced-fat mayonnaise

Reduced-sodium soy sauce

Prepared pesto

Salsa

Hot sauce

Salt

Black pepper

Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger

Vanilla extract

Canned tomatoes, tomato paste

Reduced-sodium broths

Canned beans: cannellini, kidney, chickpeas (garbanzo beans)

Canned lentils

Chunk light tuna and salmon

Assorted whole-wheat pasta

Regular and instant brown rice

Whole-wheat couscous

Regular and quick-cooking barley

Bulgur

Rolled oats

Dried lentils

Baking Products

Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)

All-purpose flour

Baking powder

Baking soda

Unprocessed wheat bran

Quick-rising yeast

Cornstarch

Brown sugar

Granulated sugar

Honey

Walnuts, pecans, sesame seeds, almonds

Dried apricots, dates, cranberries, raisins

Peanut butter (natural)

1% or skim milk

Reduced-fat sour cream

Fruit juice

Large eggs

Cheese: sharp Cheddar, feta, Parmesan, mozzarella

Nonfat or light vanilla yogurt

Frozen fruit

Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach

Low-fat ice cream, frozen yogurt and/or sorbet

Frozen cheese ravioli or tortellini

Cajun Eggs and Greens

Cajun Eggs and Greens

1/2 teaspoon paprika

1/4 teaspoon freshly ground pepper

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon salt

pinch of cayenne pepper, or to taste

2 cups cooked collard greens

4 teaspoons canola oil, divided

1 onion, chopped

4 large eggs

1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon

In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.

Pistachio Baked Salmon

Pistachio Baked Salmon

1 C. salted dry roasted pistachio nuts, chopped

1/2 C. packed brown sugar

3 T. lemon juice

1 tsp. dried dillweed

1 tsp. coarsely ground black pepper

6 6-oz. skinless salmon fillets

1/4 C. purchased basil pesto (optional)

Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside. Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.

Pistachio Salmon Nuggets

Pistachio Salmon Nuggets

1 lb. fish, salmon fillet, 1 inch thick

2 T. water

2 T. soy sauce, reduced-sodium

1 T. ginger, fresh, grated

2 tsp. oil, toasted sesame

1 T. oil, cooking

1 T. nuts, pistachio, finely chopped

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch chunks. Place fish in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine the water, soy sauce, ginger, and the 2 tsp. sesame oil or cooking oil. Pour marinade over salmon chunks in bag. Seal bag; turn to coat salmon. Marinate in the refrigerator for 30 minutes, turning bag occasionally. Drain salmon, discarding marinade. In a large nonstick skillet, heat the 1 T. cooking oil over medium-high heat. Add half of the salmon chunks to skillet; cook and gently stir for 3 to 5 minutes or until fish flakes easily with a fork. Remove from skillet and place on paper towels. Cook and stir remaining fish; remove and place on paper towels. Transfer to a serving dish and sprinkle with pistachio nuts.

Rosy Seafood Sausage

Rosy Seafood Sausage

2 lb. salmon fillets

2 C. water

2 C. dry white wine

4 T. (1/2 stick) unsalted butter

2 carrots, peeled and minced

2 leeks, well rinsed, dried, and minced

2 ripe tomatoes, seeded and chopped

1/2 C. chopped fresh dill

1/2 C. fresh bread crumbs

2 egg whites

2 T. Pernod

2 T. fresh lemon juice

1 C. heavy or whipping cream

1 tsp. dried tarragon

Pinch ground nutmeg

Pinch cayenne pepper

Salt and freshly ground black pepper, to taste

8 ounces fresh bay scallops, halved

Tomato Beurre Blanc

Poach the salmon fillets in the wine, and water in a large skillet just until cooked through. Cool and flake the salmon meat, removing all the bones. Refrigerate covered until cold. Melt the butter in the skillet over medium-high heat. Add the carrots and leeks and sauté for 7 minutes. Add the tomatoes and cook for 2 minutes more. Remove from heat and stir in the dill and bread crumbs. Process the salmon in a food processor fitted with a steel blade until smooth. Add the egg whites and process until blended. Add the Pernod, lemon juice, and cream and process until very smooth. Season with the tarragon, nutmeg, cayenne, and salt and pepper to taste. Remove to a large mixing bowl. Add the vegetable mixture and the halved bay scallops to the salmon mixture and stir to combine. Lay out a large sheet of strong plastic wrap. Shape a sixth of the seafood mixture into a log, 6 inches long and 1-1/2 inches wide, in the center of the plastic wrap. Wrap up very securely and twist each end of the plastic very tightly to make a mock sausage casing. Secure the ends with kitchen string if necessary. Repeat with the remaining seafood mixture to make 6 sausages. Refrigerate the sausages until firm, about 3 hours. When ready to cook, fill a large Dutch oven or stockpot with water and heat to boiling. Add the sausages, still wrapped in plastic wrap, and simmer for 15 minutes, turning once halfway through the cooking time. Remove the sausages from the water. Unwrap and cut into thin slices. Serve hot, napped with Tomato Beurre Blanc.

Wild Mushroom Stuffing

Wild Mushroom Stuffing

2 C. hot water

1 ounce dried porcini mushrooms

1 3/4 lb. egg bread – crust trimmed, and cut into 3/4 inch cubes

1 C. chopped hazelnuts

6 T. unsalted butter

3 leeks, coarsely chopped

1 C. chopped shallots

1 1/4 lb. crimini mushrooms, sliced

1/2 pound shiitake mushrooms, sliced

2 C. chopped celery

1 C. chopped fresh parsley

3 T. chopped fresh thyme

2 T. chopped fresh sage

salt and pepper to taste

2 eggs, lightly beaten

3/4 C. chicken broth

Soak porcini mushrooms in 2 C. hot water until the mushrooms are soft, about 30 minutes. Reserve soaking liquid, and chop mushrooms coarsely. Preheat oven to 325 degrees F (165 degrees C). Arrange bread cubes on baking sheets in a single layer. Bake until beginning to brown, about 15 minutes. Spread hazelnuts in a single layer on a baking sheet. Toast for 8 to 10 minutes, or until lightly browned. Melt butter in a Dutch oven over medium heat. Cook leeks, shallots, and crimini and shiitake mushrooms in the butter until tender, about 15 minutes. Mix in celery and porcini mushrooms, and cook for 5 minutes. Transfer to a large bowl, and mix with toasted bread cubes and nuts. Season with parsley, thyme, sage, salt, and pepper. Stir in beaten eggs. Combine broth and 3/4 C. reserved porcini soaking liquid; add just enough broth mixture to the stuffing to moisten. Transfer stuffing to a buttered 10×15 inch baking dish. Cover with buttered foil, and bake in preheated oven until heated through, about 1 hour. Uncover, and bake until top is crisp, about 15 minutes.

Fried Razor Clams

Fried Razor Clams

1/4 C. lime juice (2 large limes)

4 razor clams

Buttermilk, for dipping

Panko, for breading

2 T. peanut oil

1/4 C. unsalted butter (1/2 stick)

Salt and pepper

Drizzle lime juice on clams, dip in buttermilk, dredge in Panko. Refrigerate about 10 minute to set breading. In a pan large enough to hold clams without them touching, heat oil and butter on medium-high until foaming stops. Salt and pepper clams to taste and sauté until golden, about 1 minute on each side.

Grilled Endive with Smoked Salmon and Lemongrass Beurre Blanc

Grilled Endive with Smoked Salmon and Lemongrass Beurre Blanc

3 heads of Belgian Endive (or try Escarole)

1 T. finely chopped lemongrass

3 T. champagne (or sweet white wine)

1 stick unsalted butter, cold

1/4 lb. smoked salmon

2 T. olive oil

Sea salt, to taste

Preheat your grill over low heat. If your grill has multiple zones, set the front zone to medium high and leave the back zone off. You can also make this recipe in the oven, but you’ll miss all the sunshine flavor. Slice each head on endive lengthwise and coat all sides with olive oil. Lightly salt both sides of the endive. Place the endive, round side down, on the cool area of your grill and close the lid. Grill, turning once, for 15 minutes per side. Meanwhile, in a small saucepan, add the lemongrass and sweat it for 1-2 minutes over medium heat. Add the champagne or wine and boil for another 1-2 minutes or until the liquid has reduced to a syrupy consistency. Remove the pan from the heat and let it cool for 1-2 minutes. Working 1 tsp. at a time, add the cold butter while constantly whisking. The butter should not melt right away and at no point should it start to bubble. Wait until each tsp. of butter is completely absorbed until you add the next one. If the butter stops melting in to the sauce, put the pan over low heat for just a moment. Just don’t stop whisking! Once the butter is completely added, your sauce is done. Crumble some of the smoked salmon over the cut side of the endive and top with a small amount of the beurre blanc. Season with a sprinkling of sea salt, to taste.

Pan- Grilled Mediterranean Salmon

Pan- Grilled Mediterranean Salmon

3/4 C. chopped red onion (1/2- 3/4 medium)

1 T. minced garlic (2-3 large cloves)

2 tsp. crumbled dried sage

2 tsp. canola oil

1 can (15 1/2 ounces) no-salt-added cannellini beans, rinsed and drained

1/2 C. fat-free, reduced-sodium chicken broth

1/4 tsp. salt

3 C. baby spinach

2 tsp. flaxseed oil

4 skinless salmon fillets (3 ounces each)

Red-pepper flakes

Combine the onion, garlic, 1 1/2 tsp. sage, and oil in a deep, wide skillet. Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion starts to soften. Add the beans, broth, and salt. Simmer for about 10 minutes. Stir the spinach into the beans and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat. Rub the salmon fillets with the remaining sage. Heat the remaining oil in a medium skillet or grill pan. Place the salmon fillets in the pan and cook for 3 to 4 minutes. Carefully turn each fillet and cook for 1 minute longer. Remove the fillets to 4 plates. Spoon the beans onto each plate. Serve with the pepper flakes.

Salmon with White Bean and Citrus Salad

Salmon with White Bean and Citrus Salad

1 T. olive oil

1 red onion, thinly sliced

1 can (15-19 oz) cannellini beans, rinsed and drained

1/4 C. chopped flat leaf parsley

2 tsp. finely grated lemon zest

1/4 tsp. salt

1/4 tsp. black pepper

1 pink grapefruit, peeled and cut into segments

1 navel orange, peeled and cut into segments

1 T. fresh lemon juice

4 center cut salmon fillets (4 oz each), with skin

In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side

Yield: 4 servings

Calories: 285

Fat: 8g

Fiber: 6g

Orange- Soy Salmon with Vegetables

Orange- Soy Salmon with Vegetables

Grated peel and juice of 1/2 orange

1 1/2 T. reduced-sodium soy sauce

1 T. hoisin sauce

1 tsp. grated fresh ginger

1 tsp. toasted sesame oil

1 bag (6 ounces) baby spinach

5 tsp. water, divided

4 skinless salmon fillets (about 5 ounces each), 1″ thick

8 ounces sugar snap peas

1 C. matchstick-cut carrots

2 scallions, sliced

In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

Yield: 4 servings

Calories: 347

Fat: 13g

Fiber: 4g

Toasted Millet Salad with Salmon

Toasted Millet Salad with Salmon

2 1/2 C. water

1 tsp. canola oil

2 T. canola oil

1 C. millet

8 ounces boneless, skinless salmon fillets

1 tsp. reduced-sodium soy sauce

1 T. reduced-sodium soy sauce

2 C. snow peas, trimmed

1/4 C. rice wine vinegar

2 T. water

1 T. toasted sesame oil

2 tsp. grated fresh ginger

1 tsp. minced garlic

1/4 tsp. salt

1/2 C. minced scallions

1/2 C. finely chopped red bell pepper

In a medium saucepan, bring 2 1/2 C. of water to a boil. Meanwhile, coat the bottom of a large skillet with 1 tsp. of the canola oil. Add the millet and cook, stirring, over medium-low heat, for about 10 minutes, or until it gives off a toasted aroma. Add the boiling-hot water. Cover and cook over medium-low heat for about 25 minutes, or until the water is absorbed and the millet is tender. Uncover and cool. Meanwhile, coat the salmon with 1 tsp. of the soy sauce. Set a large nonstick skillet over high heat for 1 minute. When hot, add the fish. Reduce the heat to medium, and cook for about 3 minutes, or until browned. Turn and cook 3 to 5 minutes longer, or until the fish is cooked through. Remove from the heat. Cool in the pan. Break into 1″ chunks. Bring a small saucepan of water to a boil. Add the peas and cook 1 minute. Drain, rinse, then blot dry. In a large bowl, whisk the vinegar, 2 T. water, sesame oil, ginger, garlic, salt, and remaining 2 T. canola oil and 1 T. soy sauce. Reserve 1 T. of the mixture. Toss the reserved millet with the dressing. In a small bowl, toss the scallions, pepper, peas, and reserved dressing. Add half the vegetables and the salmon to the millet. Spoon the millet salad onto a platter. Top with the remaining vegetables.

Yield: 4 servings

Calories: 382

Fat: 15g

Fiber: 6g

Grilled Salmon Burgers

Grilled Salmon Burgers

1 pound skinless salmon fillet, cut into 1-inch dice
1 tablespoon Dijon-style mustard
1 tablepoon grated lime peel
1 tablespoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low sodium soy sauce
1/2 teaspoon ground coriander
Salt
Pepper
Fresh lime wedges and cilantro sprigs

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. In the bowl of a food processor, pulse the salmon just enough to grind it coarsely. Transfer the salmon to a large bowl and mix in the remaining ingredients. Form salmon into four patties and season with salt and pepper. Grill or sauté the burgers, turning once, until done, 4 minutes per side for medium. Garnish with fresh lime wedges and cilantro sprigs.

Yield: 4 servings
Calories: 217
Fat: 9g
Fiber: .5g

Roast Asparagus with Smoked Salmon

Roast Asparagus with Smoked Salmon

1 pound asparagus, tough ends snapped (about 16 medium spears)
2 teaspoons extra-virgin olive oil
Sea salt and freshly ground pepper
4 thin slices smoked salmon, (about four ounces) each cut in 4 lengthwise strips

Preheat the oven to 425 degrees. Place asparagus spears on baking sheet so they are not touching. Drizzle spears with oil and sprinkle with salt and pepper. Roast for five to ten minutes, turning once, until tender crisp. Do not overcook or they will be too soft and difficult to handle. When cool enough to handle, wrap each stalk with a very thin slice of smoked salmon. Serve immediately or chill to serve later.

Yield: 4 four-spear servings
Calories: 68
Fat: 4g
Fiber: 1.3g

Grilled Salmon with Spiced Peaches

Grilled Salmon with Spiced Peaches

4 (6-oz.) salmon fillets
Salt and black pepper to taste
4 ripe peaches, pitted, quartered
1/2 tsp. cinnamon
1/2 tsp. all spice
1/4 tsp. cayenne pepper
1 tsp. brown sugar or sugar substitute
Juice of 2 limes (about 1/4 C.)
3 T. white balsamic vinegar or regular balsamic vinegar
1 tsp. vanilla extract
Garnish
Fresh chopped cilantro leaves
Fresh chopped chives or green onions

Preheat grill to medium-high heat. Season salmon with salt and pepper. When grill is hot, lightly oil grate with vegetable oil and place salmon on grate. Cook uncovered until the center of fillets is opaque and flesh flakes when pressed firmly with the back of a fork, about 5 minutes per side. Alternatively, fillets can be broiled on a lightly oiled broiler pan for the same amount of time. Meanwhile, toss peaches with spices and brown sugar in a bowl. Set aside. In a medium-sized saucepan, heat lime juice, balsamic, and vanilla extract over medium-high heat until bubbly. Add peaches and cook, stirring constantly, until liquid thickens and peaches soften, 4 to 6 minutes. To serve, transfer salmon fillets to a serving platter and cover with peaches and pan sauce.

Yield: 4 servings
Serving Size, 1 fillet, 1 peach, 1/4 sauce

Calories: 422
Fat: 19g
Fiber: 2g

Citrus Salmon Parcels

Citrus Salmon Parcels

4 salmon fillets (6 oz. each)
1 T. butter or margarine, melted
1 1/2 T. orange-juice concentrate
2 tsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. black pepper
1 small onion, thinly sliced
2 carrots, thinly sliced
4 oz. snow peas, strings removed and cut in half crosswise at an angle

Preheat the oven to 400F. Place one salmon fillet on each of four 12×16-inch sheets of aluminum foil. In a small bowl, whisk together the butter, orange-juice concentrate, lemon juice, salt and pepper; spoon over the fillets. Arrange the onion, carrots and snow peas on top of the fillets. Fold foil over each portion of fish so the edges meet. Starting at one end, fold and crimp to seal the edges, making a parcel. Place the parcels on a baking sheet; bake 10 minutes. Open carefully to release the steam. With a spatula, transfer the salmon and vegetables to plates. Drizzle with the sauce.

Yield: 4 servings
Calories: 284
Fat: 9g
Fiber: 2g

Smoked Salmon Canapés With Horseradish Cream

Smoked Salmon Canapés With Horseradish Cream

7 thin slices whole-grain bread
1/3 C. reduced-fat or nonfat sour cream
1 Tbsp horseradish
4 oz smoked salmon slices, cut into 20 1-inch strips
Freshly ground black pepper
Fresh dill sprigs

Using a 2-inch fluted round or other shaped pastry cutter, cut bread slices into 20 rounds. In small bowl, combine sour cream and horseradish. Top each bread round with about 1 tsp of mixture. Fold salmon slices atop cream; garnish with a sprinkle of pepper and a dill sprig. Serve at room temperature.

Yield: 20
Calories: 35
Fat: 1g
Fiber: 1.5g

Seared Salmon in Creamy Dill Sauce

Seared Salmon in Creamy Dill Sauce

1/4 C. mayonnaise
1/4 C. nonfat plain yogurt
2 scallions, thinly sliced
2 T. fresh lemon juice
2 T. chopped fresh dill
4 (6-oz.) salmon fillets, with skin
Salt and pepper
1 T. extra-virgin olive oil
2 oz. alfalfa sprouts (2 C.)

Combine mayonnaise, yogurt, scallions, lemon juice, and dill. Season salmon with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, flesh-side down, and sear 3 minutes, until brown. Flip and sear another 3 minutes, until salmon is just cooked through. Place a dollop of sauce on serving plate; top with salmon and a small mound of sprouts.

Yield: 4 servings
Per serving with 1 T. of sauce:

Calories: 406
Fat: 28g
Fiber: 0g

Smoked Salmon Frittata

Smoked Salmon Frittata

1/4 C. dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray
1 T. extra-virgin olive oil
1/2 Bermuda onion
2 oz. smoked salmon
1/2 C. liquid egg substitute
1/4 C. water
3 T. nonfat dry milk
1/4 tsp. chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)

To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Calories: 241
Fat: 11g
Fiber: 4g

Sunday Morning Salmon Hold-the-Bagel Scrambles

Sunday Morning Salmon Hold-the-Bagel Scrambles

1 T. butter

2 large eggs, beaten

2 ounces (two big spoonfuls) cream cheese, softened

2 T. chopped fresh chives (optional)

Salt and freshly ground black pepper

A couple slices of smoked salmon, cut into strips

Heat a small nonstick skillet over medium-low to medium heat. Melt the butter in the hot skillet and beat the eggs with the cream cheese, chives, salt and pepper, using a whisk. The cream cheese breaks up into little pieces and it makes the eggs look lumpy and kinda gross, but it tastes awesome. Add the eggs to the pan and scramble them up. The cream cheese melts into the eggs and makes them ROCK! Scramble the eggs to desired doneness. Stir in the salmon and transfer to plate.

Everything Roasted Nuts

Everything Roasted Nuts

1 C. whole blanched almonds

1 C. hazelnuts

2 T. butter

1 T. hot sauce, eyeball it

1 T. grill seasoning (recommended: Montreal Steak Seasoning by McCormick)

1 1/2 tsp. ground cumin

2 C. smoked almonds (recommended: Diamond Smokehouse Almonds)

1 tsp. poppy seeds

1 T. sesame seeds

Preheat oven to 400 degrees F. Place blanched almonds and hazelnuts on a cookie sheet and roast 7 to 8 minutes; your nose will know when they’re done. Melt butter in small skillet with hot sauce, grill seasoning, and cumin. Remove from heat. Remove toasted nuts from oven and drizzle with butter and spices. Add smoked nuts and seeds to the cookie sheet and toss Everything Nuts to combine. Transfer nuts to a serving dish. Serve warm.

Cherry Berry Salad

Cherry Berry Salad

2 C. pitted fresh Northwest Rainier cherries

2 C. pitted fresh Northwest red sweet cherries

1 C. fresh blueberries

1 C. cored diced apples

Honey Lime Dressing (recipe below)

Combine all ingredients and mix well. Add Honey Lime Dressing. Refrigerate until served.Tips: Fresh blackberries, raspberries or halved strawberries may be substituted for blueberries. Fresh pineapple or orange may be added to salad.

Honey Lime Dressing: Combine 2 T. olive oil, 1 T. each fresh lime juice and honey, 2 tsp. minced fresh mint, 1/2 tsp. shredded lime peel and 1/8 tsp. salt; mix well. Makes about 1/3 C..

Fresh Northwest Cherry Salsa

Fresh Northwest Cherry Salsa

1 C. pitted Northwest fresh sweet cherries

2 T. chopped fresh basil

2 T. finely chopped green peppers

1 tsp. lemon juice

1/4 tsp. each Worcestershire sauce and grated lemon peel

1/8 tsp. salt

Dash bottled hot pepper sauce

Chop cherries in food processor or manually. Combine all ingredients; mix well. Refrigerate at least 1 hour. Makes 2 servings.

Asparagus Spring Rolls

Asparagus Spring Rolls

1/2 tsp. freshly ground pepper

24 asparagus spears

1 T. olive oil

1 to 2 T. snipped fresh dill

1 8-oz. package reduced-fat cream cheese (Neufchatel)

1/4 tsp. salt

8 long fresh chives

2 T. snipped chives

1 T. lemon juice

1 clove garlic, minced

2 T. milk

8 dried lasagna noodles

6 oz. thinly sliced smoked salmon

In a small mixing bowl combine cream cheese, snipped chives, milk, dill, garlic, lemon juice, and pepper; set aside. In a large pot bring 3 quarts water and the olive oil to boiling; add salt and lasagna noodles. Cook noodles for 10 to 12 minutes or until pasta is nearly tender. Meanwhile, snap off and discard woody bases of asparagus. If necessary, trim asparagus to 5-inch lengths. Add asparagus to pasta; cook 3 minutes more. Drain; rinse with cold water. Drain again and pat pasta dry with paper towels. Spread about 2 T. of the cream cheese mixture evenly over each lasagna noodle. Divide salmon evenly among the noodles, placing a single layer of salmon on each noodle. Place 3 asparagus spears on one end of each noodle, letting the tips extend beyond the edge. Roll up each noodle. Tie with a fresh chive. Stand spring rolls upright to serve, if desired. Makes 8 side-dish servings.

Cherry-Citrus Punch

Cherry-Citrus Punch

2 C. Northwest sweet cherries, pitted

2 C. chilled orange juice

2 C. chilled lemon-lime flavored soda

1 (8-oz.) can pineapple chunks in juice, chilled, undrained

1 orange, peeled and sectioned

Place cherries in single layer on baking sheet, freeze until firm. Blend orange juice, soda, pineapple with juice and orange sections in a pitcher. Pour into glasses to within 2 inches of top. Divide frozen cherries between glasses. Serve with spoons

Cherry Glazed Baked Chicken

Cherry Glazed Baked Chicken

1 can (16-oz.) pitted dark sweet cherries

1 T. olive oil

1/2 C. chopped onion

1 T. chopped garlic

1/4 C. honey

2 T. rice vinegar

2 tsp. hot mustard

3/4 tsp. ground ginger

1/2 tsp. salt

1/4 tsp. pepper

1/4 C. dried tart cherries

6 (6 1/2 oz. each) skinless, boneless chicken breast halves Salt and pepper to taste

6 rosemary sprigs for garnish

Heat oven to 350ºF. Line a 9″ x 13″ baking pan with foil and spray foil with non-stick spray; set aside. To make the glaze: Drain the pitted dark sweet cherries; reserve 1/4 C. of cherry juice. In a blender, puree the drained cherries until smooth. In a skillet, heat the olive oil and sauté the onion and garlic until soft; add the cherry puree, reserved 1/4 C. cherry juice, honey, vinegar, mustard, ginger, 1/2 tsp. salt and 1/4 tsp. pepper; stir until smooth. Add dried cherries; simmer 5 minutes. Arrange chicken breasts in foil-lined baking pan; season with salt and pepper to taste. Brush chicken lightly with cherry glaze; reserve remaining glaze. Cover the pan with foil and bake chicken 20 minutes; brush with additional glaze and bake uncovered 10 to 15 minutes longer or until chicken is done. To serve, pour 2 T. warm reserved glaze over each chicken breast and garnish with a rosemary sprig.

Cherry and Smoked Turkey Salad

Cherry and Smoked Turkey Salad

12 oz. smoked turkey, sliced

2 C. Northwest fresh sweet cherries, pitted

1 mango, pared and sliced

1 kiwi fruit, sliced

Napa cabbage, shredded

Spicy Dressing

Arrange turkey, cherries, mango and kiwi fruit on shredded Napa cabbage. Drizzle Spicy Dressing over salad. Makes 4 servings. Spicy Dressing: Heat 2 T. vegetable oil and 1 clove crushed garlic until hot but not smoking; cool and remove garlic. Add 2 T. balsamic or red wine vinegar and 1 T. each honey and hot dry mustard and 1/2 tsp. each ground ginger and salt; mix well. Makes about 1/3 C.

Cherry French Toast

Cherry French Toast

1-1/2 C. milk

6 eggs

1/3 C. maple syrup

3 T. sugar, divided

1 T. grated orange peel

1/8 tsp. salt

8 slices (4-1/2 x 3-1/2 x 1/2-inch) French bread

4 C. pitted Northwest fresh sweet cherries, halved

1/2 C. orange juice

Vanilla yogurt

Combine milk, eggs, maple syrup, 2 T. sugar, orange peel and salt; mix well. Pour half of mixture into each of two 9-inch square baking dishes. Dip both sides of each slice of bread in milk mixture; arrange in the same baking dish. Cover with plastic wrap and refrigerate overnight. Marinate cherries in orange juice and remaining 1 T. sugar overnight. Carefully transfer slices to a nonstick, buttered baking sheet using a large spatula; allow excess liquid to drip into pan used for soaking. Bake in a preheated 400°F oven 15 to 18 minutes; turn slices over halfway through baking time. Top each slice with 1/2 C. cherries and a dollop of vanilla yogurt. Serve immediately.

Hot Walla Walla Sweet Artichoke Dip

Hot Walla Walla Sweet Artichoke Dip

1 (225 ml.) jar Walla Walla Sweet Onion Mustard

1 (8 oz.) package cream cheese, softened

1 1/2 C. mayonnaise

1 (14 oz.) can artichoke hearts, drained

1 3/4 C. grated parmesan or romano cheese

Beat cream cheese at medium speed with an electric mixer until smooth. Mash artichoke hearts and add to cream cheese. Stir in mayonnaise, Walla Walla Sweet Onion Mustard and cheese. Spoon into a greased or sprayed baking dish. Bake, uncovered, at 350 degrees for about 20 minutes or until heated through. Serve with assorted crackers such as Roasted Garlic & Rosemary or Toasted Sesame Wisecrackers

Puyallup Valley Red Raspberry Jam Cake

Puyallup Valley Red Raspberry Jam Cake

1/4 C. butter or margarine

1 C. white sugar

2 egg yolks

1 tsp. baking soda

1 C. buttermilk

2 C. all-purpose flour

1 tsp. baking powder

1/2 tsp. salt

1 tsp. cocoa

1 tsp. ground cinnamon

1/2 tsp. allspice

1 C. Puyallup Valley Red Raspberry jam

1 C. sifted confectioners’ sugar

1 to 2 T. milk

1 T. butter or margarine, softened

1/2 tsp. vanilla extract

Combine flour, baking powder, salt, cocoa, cinnamon, and allspice. Dissolve soda in buttermilk, stirring well. Cream butter or margarine and sugar, beating well. Add egg yolks, beating mixture well. Mix flour mixture into the creamed mixture alternately with the buttermilk mixture, beginning and ending with flour mixture. Fold in Red Raspberry Jam. Pour batter into a greased and floured 10 inch bundt pan. Bake at 350 degrees for 45 to 50 minutes, or until cake tests done. Cool in pan for 15 minutes. Remove from pan, and cool completely. Combine confectioners’ sugar, milk, butter or margarine, and vanilla. Beat until mixture is smooth. Spoon over cooled cake.