Salmon Burgers with Green Creamy Sauce
INGREDIENTS
1 pound wild salmon fillet, skinned
2 tablespoons finely chopped red onion
2 tablespoons chopped fresh parsely
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon sea salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, or canola oil
4 tablespoons Green Creamy Sauce, (recipe follows)
PREPARATION
With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion, parsely, ginger, salt and pepper, being careful not to overmix.
Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
Heat oil in a large nonstick skillet over medium heat.
Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total.
Serve with 1 tablespoon Green Creamy Sauce
INGREDIENTS
3/4 cup reduced-fat mayonnaise
1/4 cup reduced-fat sour cream
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1 tablespoon capers, rinsed
2 teaspoons freshly grated lemon zest
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Freshly ground pepper, to taste
Place all the ingredients in a food processor, blend and serve with Salomon burgers.
Salmon burgers can be served with a nice green salad where you would add some seeds and nuts, or with some green beans and roasted almond flakes.
Cashew Salmon with Couscous
INGREDIENTS
1/2 cup nonfat plain yogurt
3 spring onions, sliced
2 tablespoons lemon juice
2 tablespoons chopped fresh parsely
1/2 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
1 tablespoon minced fresh ginger
1 1/4 cups water
1 cup whole-wheat couscous
1 pound salmon fillet, skinned and cut into 4 portions
2 tablespoons chopped toasted cashews
PREPARATION
Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
Combine yogurt, spring onions, lemon juice, parsley, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
Heat oil in a large saucepan over medium heat. Add ginger, and 1/4 teaspoon salt. Cook, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper.
If grilling, oil the grill rack . If broiling, coat a broiler pan with cooking spray.
Grill or broil the salmon until browned and just cooked through, about 3 minutes per side.
Serve with the couscous, topped with the yogurt sauce and cashews.
Add a nice coleslaw or green salad with that, add seeds to it too.
Green Salmon Curry
INGREDIENTS
1 tablespoon olive oil
1 tablespoon plus 1 teaspoon Thai yellow curry paste, or 1 teaspoon curry powder, or to taste
2 cloves garlic, minced
1 14-ounce can coconut milk
1 tablespoon plus 1 teaspoon fish sauce,
1 tablespoon light brown sugar
1 pound skinned salmon fillet, preferably wild Pacific , cut into 1-inch pieces
2 cups sugar snap peas, trimmed
2 cups of broccoli florets
1/2 cup chopped fresh basil
3 tablespoons lime juice
PREPARATION
Heat oil in a large skillet over medium heat.
Add curry paste (or powder) and garlic and cook, stirring, until fragrant, about 1 minute.
Add coconut milk, fish sauce and brown sugar to the pan.
Bring to a boil; stir in salmon, brocoli and snow peas.
Reduce heat to a simmer, cover and cook, stirring occasionally, until the salmon is cooked through and the broccoli & peas are tender-crisp, about 5 minutes.
Remove from the heat. Stir in basil and lime juice.
Serve with brown basmati rice.
Optional : add some roasted almond flakes.
Tuna Noodle Casserole
INGREDIENTS
8 ounces whole-wheat egg noodles
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
8 ounces mushrooms, sliced
1/2 teaspoon salt
1/2 cup dry white wine
6 tablespoons all-purpose flour
3 cups nonfat milk
1/2 teaspoon freshly ground pepper
12 ounces canned chunk tuna drained
1 cup frozen peas, thawed
1 cup finely grated Parmesan cheese, divided
1/2 cup coarse dry whole-wheat breadcrumbs
PREPARATION
Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
Position rack in upper third of oven and preheat broiler.
Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
Chickpea & Tuna Salad
INGREDIENTS
15- to 19-ounce can chickpeas, (you can also use kidney beans or even butter beans)
5- to 6-ounce cans water-packed chunk light tuna, drained and flaked
1 large red bell pepper, finely diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1 1/2 teaspoons finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
1/4 teaspoon salt
8 cups mixed salad greens
PREPARATION
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
These recipes have been taken from the website eatingwell.com and adapted.
ENJOY
Stella K
