Salmon

Number of Servings:  4 Ingredients:  2 peaches or mangoes, diced 1 large tomato, diced (omit juice) 4 scallions, chopped 2 tablespoons cilantro, chopped 2 teaspoons fresh ginger root, finely minced or 1/2 teaspoon ground ginger 1 tablespoon balsamic vinager Juice of 1 lemon 4 salmon steaks, 6 ounces each Instructions:  In a bowl, mix first six ingredients together to make salsa. Heat grill and spray with vegetable spray. Sprinkle lemon juice over salmon. Grill salmon steaks 5-6 minutes on each side. Remove salmon from grill and top each steak with salsa. Source: Recipe courtesy of Try-Foods International, Inc. Nutrition Information:  Calories: 280 Protein: 37g Carbohydrates: 9g Fat: 10g Cholesterol: 112mg Sodium: 111mg

Seafood alternatives: halibut, salmon, tuna, swordfish, mahi-mahi Number of Servings:  2 Ingredients:  2 tablespoons white wine vinegar 1 tablespoon olive oil or oil 1/2 teaspoon dried basil, crushed 1/8 teaspoon pepper 2 salmon steaks, about 6 ounces each, (or 1 large steak, split) 1/4 pound (4 large) thinly sliced mushrooms 1/4 cup thinly sliced green onions Instructions:  Combine vinegar, oil, basil, and pepper in 8 x 8-inch glass dish. Add salmon and turn to coat both sides. Marinate 15 to 30 minutes, turning once. Drain marinade into 4-cup glass measure. Add mushrooms and green onions and stir to coat well. Place salmon in glass dish. Cover with waxed paper. Microwave at HIGH 4 minutes, turning dish once, and let stand, covered, minutes. Fish is done when it just begins to flake easily when tested with a fork. Microwave mushroom mixture, uncovered, at HIGH 3 minutes, stirring once. Transfer salmon to hot plates and spoon mushrooms over top.

Fishtip: Cooking fish with vermouth means no "fishy" smell in the house. Number of Servings:  2 Ingredients:  1 bunch leeks (3 to 4) 2 teaspoons butter or margarine 1/2 cup dry white wine or vermouth 2 6-8-ounce salmon fillets 2 tablespoons grated Gruyere cheese salt and pepper to taste Instructions:  Trim green tops and root ends from leeks; slit vertically into quarters, leaving 1/3 inch intact at root end. Separate sections and wash under cold running water; drain well. In 10-inch saute pan, melt butter over medium heat. Add leeks and cook 2 to 3 minutes, stirring often, until leeks are wilted. Stir in wine, arrange salmon on leeks, sprinkle with salt and pepper. Reduce heat to low, cover and cook 5 minutes. Sprinkle cheese over salmon, cover and cook another 3 to 5 minutes or until salmon is opaque around edges and firm, and cheese is melted. Transfer to warm dinner plate with broad spatula and serve immediately.

Number of Servings:  4 Ingredients:  3 tablespoons vegetable oil 3 tablespoons orange juice 3 tablespoons white vinegar 1/2 teaspoon grated orange peel 1/4 teaspoon dried dillweed 1 tablespoon capers, drained 12 small new potatoes, quartered (about 1 1/4 pounds) Four 6-oz. salmon fillets, skin removed Vegetable cooking spray Instructions:  To make vinaigrette, combine oil and next 5 ingredients in a small bowl; whisk until blended. Place potatoes in a large bowl; add 2 tablespoons vinaigrette and toss until coated. Arrange potatoes in a single layer on a 15x10x1-inch baking pan coated with cooking spray. Bake at 425°F for 20 minutes. Arrange potatoes to the sides of pan. Spread fillets with about 2 tablespoons vinaigrette and arrange in center of pan. Bake 13 to 15 minutes or until fish flakes easily and potatoes are fully cooked. Transfer salmon and potatoes to a serving dish. Drizzle with remaining vinaigrette.

Number of Servings:  4 Ingredients:  3/4 pound salmon fillets, skinned 4 sprigs fresh dillweed 1 medium zucchini 1 medium-sized yellow bell pepper 1/2 pound sea scallops or medium shrimp 1/3 cup lime juice 1 Tablespoon Dijon mustard 1 Teaspoon chopped fresh dillweed Cucumber Dill Sauce 1/4 cup fat-free mayonnaise 1/4 cup plain yogurt 1/4 cup bottled Lemon Butter Dill Cooking Sauce (available at most supermarket seafood counters) 1/2 cup finely chopped, peeled and seeded cucumber 2 Tablespoon chopped fresh parsley Instructions:  Cut salmon into strips 5" x 1 1/2". Place a sprig of dillweed on each strip. Curl each salmon strip to form a spiral; secure with a toothpick and set aside. Cut zucchini in half lengthwise, then cut diagonally into 1/2" pieces; set aside. Cut pepper into quarters; remove seeds and stem. Cut each piece in half. Thread one salmon spiral (remove toothpicks) alternating with scallops and/or shrimp, zucchini and peppers onto 4 skewers. Place skewers in a large shallow dish. Combine lime juice and the next three ingredients; mix well and pour over kabobs. Cover and refrigerate 30 minutes. Remove kabobs from marinade; discard marinade. Coat grill rack with vegetable cooking spray. Place kabobs on grill 4 to 5 inches from hot coals. Grill, turning once, just until scallops are milky and opaque, and salmon begins to flake when tested with a fork, about 4 to 5 minutes on each side. Cucumber Dill Sauce Combine ingredients and chill until serving time. To serve, spread 1/4 of the cucumber sauce onto individual serving plate and place kabob on top of sauce.

Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaks Number of Servings:  4 Ingredients:  1/3 cup pineapple juice 1 Tablespoon vegetable oil 1 Tablespoon reduced-sodium soy sauce Juice of one lime 4 (6-8 oz.) tuna steaks 1 cup chopped fresh plums 1 cup chopped fresh peaches 1/2 cup chopped fresh pineapple 1/4 cup finely chopped red bell pepper 2 Tablespoons white wine vinegar 2 Tablespoons minced fresh mint Instructions:  Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.

Grilling is an especially healthy way to prepare seafood. Start your New Year off right and be sure to try this dish from the Meal Makeover Moms' Kitchen this month. Number of Servings:  4 Ingredients:  1 ¼ pounds salmon fillet 2 tablespoons lite teriyaki sauce 1 tablespoon honey 1 tablespoon bottled minced ginger or ½ teaspoon ground ginger Instructions:  Preheat the grill on high heat. Combine the teriyaki sauce and honey and pour evenly over the salmon. Spread the ginger over the top. Let sit for 5 to 10 minutes while the grill is heating. Place the salmon, skin side up, on the grill and cook 5 minutes over high heat. Turn gently, reduce heat to medium, and grill until the salmon is cooked through and flakes easily with a fork, 7 to 10 minutes. Remove the skin and serve. Nutrition Information:  (per serving) 250 calories; 10g fat (1.5g saturated, 2.8g omega-3 fat); 230mg sodium; 6g carbohydrate; 0g fiber; 33g protein

Turn on the grill and load up on your omega-3's. This recipe is not only delicious but good for you. It has proteins, vitamins and fatty acids to keep your body strong. Number of Servings:  4 Ingredients:  1 ripe avocado, pitted and peeled 1/3 cup lowfat Greek-style or plain yogurt 2 tablespoons fresh lemon juice (juice of 1/2 lemon) 2 tablespoons extra virgin olive oil 2 tablespoons fresh tarragon leaves (about 1 sprig fresh tarragon) 1 small clove garlic 1/2 teaspoon kosher salt Freshly ground pepper Four 6-ounce skinless salmon fillets 1 tablespoon extra virgin olive oil 1 tablespoon honey Instructions:  Place the avocado, yogurt, lemon juice, olive oil, tarragon, garlic, salt and a few turns of pepper in a food processor and process very well until smooth. Set aside. Preheat the grill to high and lightly oil the grate. Combine the olive oil and honey and brush on both sides of the salmon. Sprinkle with salt and pepper. Place the salmon on the prepared grill and cook until easily flaked with a fork, 4 to 5 minutes per side. Top with a dollop of avocado sauce. Nutrition Information:  (per serving) 420 calories, 24g fat (3.5g saturated, 2.1g omega-3), 310mg sodium, 11g carbohydrates, 3g fiber, 39g protein, 15% vitamin C

May substitute swordfish, shark, tuna, or salmon. Number of Servings:  6 Ingredients:  2 pounds halibut steaks, one-inch thick 1/3 cup reduced-calorie Caesar salad dressing 18 small Romaine lettuce leaves 1/4 cup freshly grated Parmesan cheese 2 tablespoons Caesar salad style croutons Instructions:  Place halibut in shallow dish. Pour salad dressing over fish. Cover and refrigerate 1 hour, turning once. Remove fish from marinade, set aside. Coat grill rack with vegetable oil cooking spray. Place fish on grill 4-5 inches above medium-hot coals. Grill, brushing with marinade and turning once, just until fish begins to flake when tested with a fork, about 8-10 minutes on each side. To serve, cut fish into 6 serving-size pieces. Arrange 3 lettuce leaves on individual serving plates; place fish on lettuce. Sprinkle each with Parmesan cheese and croutons.

Green and Gold Fettuccine with Salmon and Tuna Number of Servings:  6 Ingredients:  2 Cans (6.5-7.5 oz. each) salmon or tuna, drained 2 Tablespoons olive oil 2 Cloves garlic, minced 1/4 Cup minced fresh parsley 1/2 Teaspoon dried oregano or 2 teaspoons minced fresh Coarsely ground black pepper 8 Ounces plain and or spinach fettuccine, cooked and drained 2 Teaspoons lemon juice Blanched matchstick carrots, asparagus spears or broccoli florets for garnish if desired Grated parmesan cheese 1/2 Teaspoon dried basil or 2 teaspoons minced fresh Instructions:  Break salmon and/or tuna into large chunks; remove skin if desired. Heat olive oil in large skillet. Sauté garlic until golden. Add parsley, oregano, basil and 1/4 teaspoon black pepper; sauté 30 seconds. Pour half of herb sauce over fettuccine, toss. Arrange on large, heated platter and keep warm. Add seafood with lemon juice to remaining sauce. Heat, stirring gently, just until seafood is hot. Spoon over hot fettuccine. Garnish with vegetables if desired. Serve with grated parmesan cheese. Recipe can be halved using salmon or tuna and plain or spinach fettuccine.