Cedar Planked Salmon with Dijon Mustard

After a long day at work don’t you just love those nights when you can come home and cook a full meal in just about 30 minutes?  Well I sure do!  This cedar plank salmon comes together in just about that amount of time.  The only real prep needed is that the cedar plank must be soaked in cold water for at least one hour.  Doing this will prevent the plank from catching on fire; it is very important not to skip this step.  I will usually call home ahead of time and ask that someone put the plank in some water for me; otherwise another hour is added from start to finish.  The plank should be completely submerged, to accomplish this I soak it in a large baking pan and place a couple of cups on the top of the plank to keep it from floating up. 

I purchase a large salmon filet, about 2 pounds and slice it into serving size pieces myself.  Doing it this way I can control the size of each serving.  You will get 4 – 5 servings from this size salmon.  Also, I purchase it with the skin on and slide the salmon off the skin when I serve it, very easy.

You will need to purchase a food grade cedar grilling plank.  I purchase mine in the grocery store.  The size I use is a 15” x 6” plank. 

The salmon is topped and grilled on the plank with Dijon mustard and lemon juice.  The aroma and flavor produced from this cooking method is just incredible.  You will have everyone coming outdoors for a whiff.  Very healthy, very quick and very satisfying!

Enjoy!

Cedar Planed Salmon with Dijon Mustard

Serves 4 - 5

1 Cedar Grilling Plank (15” x 6”), soaked in cold water for at least one hour

1 2-pound Salmon filet, cut into serving size pieces
1 Tablespoon Extra virgin olive oil
Ground black pepper
4 Tsps. Dijon mustard
1 Tbls. Lemon Juice
Sweet paprika, just a dash (optional)

Preheat your outdoor grill to about 375 degrees

Remove the cedar plank from the water and place it on your preheated grill, close the grill cover.  Let the plank heat on the grill for about 5 minutes.    

Meanwhile, sprinkle the salmon with the oil and a sprinkling of black pepper, spread to coat. 

In a small bowl, combine the mustard and lemon juice and set aside.

Use a pair of cooking tongs and turn the plank over on the grill.  Place your pieces of salmon on the heated side of the plank, skin side up.  Grill for 5 minutes and turn them over (skin side down).  Spoon or brush the mustard and lemon mixture over the top of each; spread to evenly coat.  Close the grill cover and grill for another 10 minutes, or until they reach your desired doneness. 

Sprinkle with a light dusting of paprika and serve immediately.

Tuna Noodle Casserole

What can I say about tuna noodle casserole?  It is a family classic.  I just changed it up to make it just a bit healthier.

In this recipe I use whole wheat elbow pasta, low-fat cream of mushroom soup, and unsalted chicken stock.  I added additional flavor with Herb ox, Sodium Free Chicken Bouillon.  For additional thickening and flavoring, I added reduced fat Mexican four cheese blend along with Fage Total 0% Greek yogurt.

Enjoy!

Tuna Noodle Casserole
 
Serves 5 - 6

2 Tbls. Extra virgin olive oil

1 Cup Sweet Onion, diced
1 Cup Celery, diced
8 Ounces White button mushrooms, sliced
¼ Tsp. Ground black pepper
¾ Tsp. Dried thyme
½ Can (10.25-ounce can) Cream of Mushroom soup, low-fat and lower sodium
2 Packets Herb ox, Sodium Free Chicken Bouillon
2 Cups Chicken stock, unsalted variety
1 (12-ounce) Bag  Frozen green beans, thawed and drained
2 Cans (12-ounces each) Tuna, packed in water; drained
¼ Cup Fage Total 0% Greek yogurt
2 Cups Cooked Whole wheat elbow pasta; cooked until just al dente, then drained
¼ Cup Shredded Mexican four cheese blend, reduced fat variety
1/3 Cup Panko breadcrumbs
2 Tsp. Parmesan cheese, grated
1 ½ Tsp. Extra virgin olive oil

Preheat oven to 375 degrees

 
Add 2 tablespoons extra virgin olive oil to a 12-inch non-stick skillet and heat on medium.  Add onions and celery, sauté for 5 minutes.  Add mushrooms, ground pepper, thyme; sauté another 5 minutes.  Mix in the mushroom soup and chicken bouillon, stir to combine.  Add chicken stock and green beans; bring to a boil and cook for about 5 minutes.

Remove skillet from the heat and fold in the tuna, yogurt, cooked pasta, and Mexican cheese.  Pour mixture in a 9 x 13 inch baking dish.

In a small bowl, mix together the breadcrumbs and parmesan cheese.  Add the 1 ½ teaspoons of olive oil to the mixture and stir together.  Sprinkle breadcrumb mixture evenly over the top of the casserole. 

Place casserole in the preheated oven and bake uncovered for 25 - 30 minutes.

Shrimp with Tomato Sauce

Many years ago, while on vacation, I visited an Italian restaurant and ordered a shrimp and spaghetti dish that was smothered in a light tomato sauce.  To this day I still remember this dish as one of my restaurant favorites.  The shrimp paired so perfectly with the sauce and the spaghetti noodles it was served over.  My recipe, Shrimp with Tomato Sauce, reminds me of that dish and brings back some of the fond memories from that trip. 

As with all the dishes in my blog I strive to achieve maximum flavor and satisfaction while maintaining our diet restrictions. 

Enjoy!

Shrimp with Tomato Sauce

Serves 5 - 6

2 Tbls.  Extra virgin olive oil

1 Large shallot, finely chopped
4 Garlic cloves, finely chopped
2 Cups Diced Roma tomatoes, about 3 large, or 4 medium
½ Tsp. Dried basil
¼ Tsp. Dried oregano
1 ½ lb. Jumbo Shrimp, shelled, deveined and rinsed
½ Cup Chicken stock, low-fat, low-sodium
2 Tbls. Dry Sherry (do not use cooking sherry)
Juice of ½ lemon
¼ Cup Fresh parsley, chopped
Salt and pepper to taste

Note:  Feel free to use fresh herbs as an alternative to the dried herbs I list in the recipe, but be sure to adjust the amount, and add them near the end of the cooking process to maintain their color, flavor and texture.

 

Heat a 12-inch non-stick skillet over medium heat.  Add olive oil and swirl to coat.  Turn the heat down to medium-low, add the shallots and sauté for 2 minutes, add garlic and continue to cook for another 2 minutes; stirring often (take care not to burn the garlic).  Add the diced tomatoes, basil and oregano; cook until just tender. 

Add the shrimp to the pan; arrange in a single layer around pan and nestle between the tomatoes (shrimp should touch the bottom of the skillet).  Cook for about 3 minutes, then add the chicken stock and sherry; turn shrimp on the other side.  Sprinkle each shrimp with the lemon juice. Cook another 3-4 minutes, or until they are completely cooked through and opaque.  Finally, add the chopped parsley at the end and toss.  Add salt and pepper to taste.

Remove from the heat and serve immediately over, or along side, your favorite multi-grain spagetti noodles.

Preparation suggestions for spagetti noodles:  While the spagetti is cooking...saute finely chopped garlic in 1/4 cup of extra virgin olive oil.  Drain the spagetti, and reserve 3/4 cup of the cooking liquid.  Add  the noodles to the olive oil with garlic and toss.  Add enough cooking liquid to the pasta to create a sauce.  If you like, you can add some chopped fresh parsley and grated cheese.

Baked Salmon with Lemon Scented Panko Topping

The topping on the salmon not only adds flavor, but it retains the moisture during baking.  The creamy  topping is almost like having the tartar sauce baked right on top. You can purchase salmon either with the skin on or removed.  To save money, I buy wild Alaskan salmon with the skin on.  The fillets simply can be lifted off the skin at the time of serving.

Enjoy!

Baked Salmon with Lemon Scented Panko Topping

Makes 5 – 6 servings

4 Tbls. Light mayonnaise

2 Tbls. Grated parmesan cheese
1 Tsp. Dried dill weed
Grated zest and Juice from ½ fresh lemon, divided use
1 ½ Lbs. Salmon fillets (about 5 - 6 fillets)
½ Cup Panko bread crumbs

Preheat oven to 400 degrees.

Line the bottom of a baking sheet pan with parchment paper, or heavy aluminum foil.

In a small bowl, combine mayonnaise, parmesan cheese, and dill; stir until all ingredients are completely incorporated.

Place salmon fillets on prepared sheet pan.  Squeeze lemon juice over each fillet. Spread mayonnaise on the top of each fillet; spread to evenly coat.

In a small bowl, combine the lemon zest and bread crumbs. Top each fillet with the crumb mixture.

Bake in preheated oven for 15 – 20 minutes until fish flakes easily with a fork. 

If you prepared the salmon with the skin on, using a thin metal spatula, place it between the skin and the flesh of the fish; carefully lift each fillet to a serving plate.

Note:  I adapted this recipe from the Kraft Foods recipe, Parmesan Baked Salmon.

Panko Crusted Cod Loins

Cod loins are low in fat and calories, and high in protein.  They contain essential amino acids and several important minerals.  The loins are a dense fish and hold up well to high heat cooking.

Enjoy!

Panko Crusted Cod Loins

Servings: 4 – 5 servings

1.5 lbs. cod loins (about 5 loins)

Juice of ½ Lemon

¼ cup Extra virgin olive oil

1½ Cups Panko bread crumbs

1¼ Tsp. Mrs. Dash Original Blend, Seasoning blend, divided use

Zest of 1 lemon

1½ Tbls. Dried dill

½ Tsp. Ground black pepper

Preheat oven to 400 degrees.

Line the bottom of a baking sheet pan with parchment paper, or foil (if using foil – spray lightly with cooking spray).

Pat fish dry with paper towels. Squeeze lemon juice on both sides of the fish, sprinkle with ¼ teaspoon Mrs. Dash. 

Pour olive oil into a shallow dish. Place the cod loins in the oil and turn to coat all sides; set aside.

In a pie dish, combine the bread crumbs, 1 teaspoon Mrs. Dash, lemon zest, dill and pepper; mix to combine.

Remove cod loins from oil, letting the excess oil run off, and place in the crumb mixture, turning to coat all sides.  Press the crumb mixture firmly onto the cod loins.

Put the coated cod loins onto the baking sheet pan, and bake in the preheated oven for about 25 – 30 minutes, or until fish flakes easily with a fork.  

Serve with whole grain brown rice (for extra crunch add cooked wheat berries to the cooked rice), homemade tartar sauce (recipe below), and your favorite vegetable. 

Tartar Sauce

4 Tbls. Light mayonnaise

1 Tsp. Dried dill

¼ Tsp. Garlic powder

1/8 Tsp. Ground black pepper

Dash of sea salt

1 Tbls. Fresh squeezed lemon juice (more if you like it a bit more tart)

In a small bowl, mix all ingredients together, cover and place in the refrigerator until ready to serve.

Linguine with Shrimp in a Spicy Cream Sauce

I hope you enjoy this dish as much as I do! This shrimp dish is served in a rich and creamy sauce over linguine pasta. I first developed this recipe about two years ago, and have since reconstructed it into a healthier dish. The recipe calls for either multigrain or whole wheat linguine; for a change you can try using a flavored linguine.  I used a wheat linguine that was processed with spinach, basil and garlic…it added an extra depth of flavor and color to the dish.

Healthy Ingredients:

• Fat free half and half
• Fat free and low sodium chicken broth
• Whole Wheat or Multigrain Pasta

Linguine with Shrimp in a Spicy Cream Sauce

Servings: 6 servings

12 oz. Package Multigrain or Whole Wheat Linguine, cooked and drained

Shrimp and Vegetables - Ingredients:

1¼ lb. Raw Shrimp – Medium Size, peeled and deveined
1 Tbls. Dried Parsley
¼ to ½ Tsp. Old Bay Seasoning, 30 % Less Sodium, add amount according to your preference
½ Tsp. Sweet Paprika
¼ Tsp. Ground Black Pepper
¼ Tsp. Onion Powder
¼ Tsp. Garlic Powder
¼ Tsp. Ground Thyme
2 Tbls. Extra Virgin Olive Oil
2 Small Sprigs of Fresh Rosemary
1 Small Onion, diced
3 Celery Stalks, sliced thin, about ¼ inch thick
½ Large Red Bell Pepper, cut in a small dice
3 Cloves of Garlic, minced

Juice of ½ Fresh Lemon

 

Cream Sauce - Ingredients:

1½ Tbls. Whole Wheat Flour

1 Tbls. Dried Parsley

¼ Tsp. Dried Dill Weed

¼ Tsp. Old Bay Seasoning, 30% Less Sodium

¼ Tsp. Ground Mustard Powder

½ Cup 1% Milk

½ Cup Chicken Broth, Fat Free and Low Sodium

¼ Cup Fat-Free Half and Half Cream

3 Tbls. Mirin

1 Small Sprig of Fresh Rosemary

Note:  Mirin is a Japanese cooking wine and can be found in the international isle of the grocery store.  Once opened, I store it in the refrigerator and use it in stir-fry dishes.  If you cannot find mirin, you can substitute with 2 tablespoons of Dry Sherry.

Prepare linguine according package directions; drain and set aside.

Prepare the Shrimp and Vegetables:

Rinse shrimp under cold water and drain in a colander.  Transfer drained shrimp to a medium mixing bowl.

In a small mixing bowl combine dried parsley, Old Bay, paprika, ground pepper, onion powder, garlic powder, and thyme; mix to combine.  Sprinkle spice mixture over shrimp and mix to coat; set aside.

Heat a 12 inch skillet on medium high. To the skillet, add the olive oil, whole sprigs of rosemary, onions, celery, bell pepper and minced garlic; sauté about 3 – 5 minutes, until onions become translucent, and vegetables begin to soften; stirring often. Reduce heat to medium, add the seasoned shrimp and sauté another 5 – 8 minutes, stirring often; cook just until shrimp turn pink and begin to curl.

Transfer shrimp and vegetable mixture from the skillet to a bowl. Remove and discard the rosemary sprigs. Squeeze lemon juice over mixture, toss, cover, and set aside.

Prepare the Cream Sauce:

In a small mixing bowl, combine flour, parsley, dill, Old Bay, mustard powder; mix to combine.  Add cream, milk, broth and mirin. Wisk until mixture is free of all lumps. 

Add cream mixture to the same skillet used to cook the shrimp and vegetables. Cook on medium heat until mixture begins reaches a slow boil.  Turn heat down to medium low and continue cooking until cream mixture thickens; about 5 minutes – stir often.  Remove and discard the sprig of rosemary.

Combine All:

Add the shrimp and vegetable mixture (and all the drippings) to the sauce and continue to cook for another 2 minutes. Remove from heat and serve.

To plate, place noodles on individual plates, and top with shrimp and cream sauce.

Serve with a refreshing green salad, tossed with fresh lemon juice and olive oil.

Store left overs in a covered in container in the refrigerator.

Teriyaki Glazed Salmon

This preparation of salmon is one of our favorites. For this recipe I bake the salmon; it can be prepared on an outside grill.  I have prepared it using a food-grade cedar plank and it was wonderful.  The cedar just adds another level of flavor.  You can choose either skinless or skin on filets.  If prepared with the skin on, just simply lift the baked filets off the skin when transferring them to a serving dish. Leftovers can be stored in the refrigerator in a covered container.  The next day, cover with a lightly dampened paper towel and reheat in the microwave oven.

What makes this recipe healthy:

Salmon is a heart healthy fish that contains omega-3 fatty acids. The American Heart Association recommends that people should eat fish, preferably a fatty fish, twice a week.

Teriyaki Glazed Salmon

5 Salmon Filets, about 4 ounces each

¼ cup Low Sodium Teriyaki Sauce
2 Tbls. Light Brown Sugar
2 Tbls.Honey
1½ tsp. Dijon Mustard, creamy style
1 tsp. Garlic Powder
2 Scallions, sliced thin, both green and white parts

Preheat the oven to 400 degrees

Servings:  5 servings

Glaze:

In a small sauce pot, combine the teriyaki sauce, brown sugar, honey, Dijon mustard, and garlic powder; wisk until smooth.  Bring mixture to a slow rolling boil.  Turn the heat down to low and continue to cook for 5 minutes.  Remove from heat add the sliced scallions; cool to room temperature. Set aside 2 tablespoons of the glaze for use at the end.

Preparation:

Meanwhile, rinse the salmon filets under cold water, and dry with a paper towel; set aside.

  

Baking the filets:

Line the bottom of a baking sheet with parchment paper.  Place the filets, skin side down, on the pan, allowing some space between each filet.  Brush each filet with the cooled glaze.  Bake the filets in the oven for about 15 minutes, or until they are moist and flake easily with a fork.  Remove from oven and drizzle with the 2 tablespoons of glaze that was set aside.

Serve alongside brown rice and your favorite vegetable.