Mediterranean Salmon

Although I don't know where I first heard it, I've often used the phrase, "Those that don't like seafood have never had seafood that is properly cooked." 

I know. I know.  That's my opinion, and I understand there are many people that just do not LIKE seafood.  Yet.. one still has to ask, "How was it prepared?"  😀😀


Growing up, salmon was not a highly requested meal.  It's probably because the only way I'd ever eaten salmon was from a can. (Think Pink)  My dad would eat it on crackers, and my mom would usually shape it into salmon patties, then fried them in a cast-iron skillet.  My brother and I would covered these "seafood burgers" with creamed corn. Although this wasn't too terrible, I don't consider it to be truly a seafood experience, and can understand why some people could say, salmon is not a favorite. 

However, I found that fresh salmon is a whole other story! 

I came across this recipe as I was looking for a healthy way to cook the salmon filets my sweet bride had purchased.  This base recipe comes from the American Heart Association's Low-Fat, Low Cholesterol cook book.  The original recipe calls for discarding the marinade and grilling the fish.  Although that is certainly a valid, tasty way to prepare it, I went with keeping the marinade and baking it along with the fish.

Marinade Ingredients - enough for 3 to 4 salmon filet (4oz each)

1 or 2  Roma or Campari tomato, chopped fine  (I used two small Romas)
2 Tbsp red wine vinegar
1 Tbsp fresh Rosemary, chopped  (or 1 tsp dried, crushed)
1 Tbsp fresh Sage, chopped  (or 1 tsp dried)
2 tsp olive oil
1 tsp grated lemon zest
¼ tsp pepper  (or more to your liking)
¼ tsp kosher salt

Put all the marinade ingredients in a bowl and mix well with a fork or spoon.

Prepare your salmon.  Rinse the fish, and pat dry with paper towels.   ** If my salmon has been frozen, I often press the filet, wrapped in the paper towel,
between my hands.

In a Ziploc bag, place your salmon, then pour in the marinade. Toss, and move the fish around to fully coat with the marinade, then place in the refrigerator for 30 minutes to a couple of hours.

When you're ready to cook, preheat the oven to 425F on BAKE.  Spray a glass baking dish or pan with PAM or other non-stick spray.  Remove the salmon from the bag and place in the dish/pan, then pour the marinade over the tops of the salmon.

Ready for the oven!

Place in the preheated oven for 15-17 minutes, depending on the thickness of the filet.  When the timer goes off, flip the oven from BAKE to BROIL.  Prop the oven door open so you can keep an eye on the fish.  The aroma could result in a bit of drool, use towels appropriately.

After a minute or two on broil, turn off the oven and remove the dish.  Serve with your favorite sides.

ENJOY!

Nutritional Info per serving:
Calories 144
Fat 4.5g
Cholesterol 65mg
Protein 25g

Baked Fish A Simple Dish

       I don’t like fish, it tastes so…fishy!  I’d eat more fish, but it’s so hard to cook.   I like fish, but I have no idea how to cook it.   The only way I know how to cook fish is to fry it.    Anyone else hear these comments from time to time?

     Many, many moons ago, when I was a younger man, these were also comments I made.  The only fish I liked back then was those stick fish found in the frozen food section in a box called Gorton’s or Mrs. Paul’s.  That was then, this is now.  Now, I like fish.  I like fish cooked many different ways – except fried.  I also found that fish is not only easy to cook; it is also a quick fix for a week night meal.

     Tilapia is my inexpensive fish of choice for a quick, healthy weeknight meal.  I usually get mine from my favorite local grocer when it is on sale.  I purchase it by the case. Each filet is individually wrapped, which makes defrosting fast in a sink full of water.  Three filets in a sink of cold water will thaw out in about 12-15 minutes.

Here’s how simple it is.

Ingredients –

3 - Tilapia filets; thawed, rinsed and patted dry   
Olive oil
Salt and pepper
Tony’s Creole Seasoning
Non-stick cooking spray

What to do-

Preheat oven to 425 degrees.  Coat a baking dish with non-stick spray.

Drizzle a little olive oil in the dish, then add the filets.

 

Drizzle just a bit of oil on the fish and rub in to cover the fish.

Add salt and pepper to taste, then sprinkle the Creole Seasoning to taste.  (This creole seasoning is not hot.  It may cause a slight tingling on the lips, but so will black pepper.  The creole seasoning is a perfect match for this light fish)

Place in the preheated oven for 15 minutes.

When the timer goes off, turn the oven to BROIL and crack the oven door open.  Allow the fish to broil for about a minute or two, but keep a close eye on it.

 

Remove, serve and ENJOY!!

Shrimp Pasta Bake w/ Alfredo Sauce

This is one of my family's comfort foods.  It doesn't rate on the low calorie or low fat side of the chart, but it is not a loaded down fare either.  It's much healthier than eating out though!



This is a recipe that I have not yet set out to measure what all goes in it either.  It is my own recipe and it changes a little each time.  Penne pasta is my favorite for this dish, and I boil it as directed on the box, then drain, rinse and put in a large mixing bowl.

Meanwhile, I have already peeled about 2lbs of shrimp, chopped a large onion and an 8oz package of mushrooms.  I have cleaned and prepared appx. 2 cups of broccoli florets.  I use an 8oz package of fat free creme cheese, a 12oz bag of shredded mozzarella, grated parmesan (have no idea how much), some white wine (some goes in the cooking- some goes in the cook), water, 1 can of diced tomatoes rinsed, Tbsp or more of cornstarch, basil, minced garlic, oregano, salt and pepper, olive oil, and half a stick of margarine.

Start with the olive oil and margarine in a large skillet over medium heat.  Add onions, mushrooms and garlic.  When the onions are clear and start to "brown", add some wine and water to make rather wet. Add creme cheese, and spices bring to a slow boil.  Stirring constantly to melt down the creme cheese.  Add shrimp, about 3 tsps of grated parmesan (more sometimes) and keep stirring.

When the shrimp turn pink after a couple of minutes add the cornstarch mixture* (*-I put my cornstarch in a small juice glass then add white wine to cover the starch and stir to mix.)  Turn heat up to medium high and continue to stir constantly.  Add broccoli and keep stirring.  As the mixture begins to thicken remove from heat.

Now put this mix over the top of the pasta in the large mixing bowl and combine.

Spray a casserole dish, or aluminum pan with non-stick spray.  Transfer the mix to the pan and cover with the mozzarella cheese.

 Place in a preheated oven at 350 degrees for 30 minutes.  I like to turn the broiler on for the last couple moments to brown the top, but don't leave it at this point - it will burn.

Serve with garlic bread and a salad!

Enjoy!