Salmon with Fennel

Salmon with Fennel

adapted from The Barefoot Contessa Cookbook^© by Ina Garten

This is an Ina Garten recipe which she makes in large quantities for dinner parties using a 10 pound salmon. This version is scaled down to serve two. It also creates a way to  get the skin crispy which is my husband's favorite way to eat salmon.

Makes 2 servings                                                            1 WW pts / serving

Cooking spray
1/2 yellow onions, sliced 1/4-inch thick 
1/2 cup sliced fennel bulb, 1/4-inch thick 
1 tsp. fresh thyme leaves, coarsely chopped
1/3 tsp. coarsely chopped fennel fronds
1/4 tsp. orange zest
1/2 tsp. orange juice
pinch Kosher salt
pinch freshly ground black pepper

2 tsp. olive oil
2 1/4 lb. salmon fillets with the skin on

1. If time permits, pat the salmon dry and place it uncovered in the refrigerator for 60 minutes to further dry the skin.
2. Preheat an oven to 400F
3. In an oven proof pan coated with cooking spray, sauté the onion and fennel until tender crisp, about 5 minutes, stirring occasionally.
4. Add thyme thyme, fronds, zest, orange juice, salt and pepper; Remove from heat and set aside.
5. Heat a skillet over medium heat until it reaches a surface temperature of 375-400F*.
6. Pat the salmon dry then coat it with the olive oil.
7. Place the salmon skin side down in a pan and cook until the skin is crisp, about 5 minutes, pressing down on it occasionally to prevent it from curling.
8. Transfer the fish skin side up onto the fennel-onion mixture.
9. Place the pan in the oven and cook until the salmon is just cooked through, about 5 minutes more or until cooked through.
10. Serve the salmon sitting on the fennel-onion mixture.

Enjoy!

*To make sure the surface temperature is hot enough I like to use a laser thermometer. Just point and shoot and it read the temperature.

Easy Oven Baked Cilantro Lime Salmon

Easy Oven Baked Cilantro Lime Salmon

adapted from Simply Low Cal

This is  a quick and easy salmon recipe flavored with cilantro, lime and a hint of jalapeno. Adjust the heat level by adding more, less or no jalapeno.

Makes 2 servings                                                                2 WW pts / serving

Cooking spray
3/4 lb. fresh salmon
1 Tbsp. olive oil

1 Tbsp. water
1/2 jalapeño, roughly chopped (or to taste)
2 Tbsp. cilantro leaves, roughly chopped
1 garlic clove, chopped
1 lime juiced and zested
Kosher salt and freshly ground pepper

1. Preheat the oven to 400°F. 
2. Line a baking sheet with foil and spray with cooking spray.
3. Add the olive oil, water, jalapeño, cilantro, garlic, and lime juice and zest to a food processor and process until the mixture is a spreadable, paste-like consistency.
4. Place the salmon, skin side down, on the baking sheet, pat dry with a paper towel, and season with salt and pepper. 
5. Spread the cilantro lime mixture over the top, coating the fish in an even layer.
6. Transfer the baking sheet to the oven and bake until the internal temperature of the thickest portion of the salmon reaches 145°F, about 15 minutes. 
7. Serve warm.

Enjoy!

Salmon, Tuna & Shrimp Poke Bowl

Salmon, Tuna & Shrimp Poke Bowl

adapted from eatingwell.com

Poke (pronounced poh-kay), means “to slice or cut” in Hawaiian, refers to chunks of raw, marinated fish which is tossed over rice and vegetables and umami-packed sauce. Since you are eating the fish raw make sure you are getting it from a reputable fishmonger or sushi bar. I get mine from the sushi bar at Wegmans.

served with a side salad and dill vinaigrette

Makes 2 servings                                                                4 WW pp / serving

3 oz. salmon, cut into ¾-inch cubes

3 oz. tuna, cut into ¾-inch cubes 

3 oz. cooked shrimp, cut into ¾-inch pieces
1/4 cup thinly sliced scallion greens 

1 Tbsp. fresh parsley, chopped

2 Tbsp. soy sauce

1/2 tsp. sesame oil 

1/4 tsp. teaspoon Sriracha 

1 cup cooked rice, warmed 

2 tsp. furikake*

1/4 cup packed chopped spinach

1 Tbsp. caviar or fish roe (optional) 

1. Whisk together the soy sauce sesame oil and sriracha.
2. Place the salmon, tuna, shrimp, scallions and parsley in a small bowl and pour the soy sauce mixture over the top; GENTLY toss to combine.
3. Divide the rice between 2 bowls; sprinkle each with half of the furikake.
4. Arrange half on the fish mixture, spinach and caviar , if using) decoratively atop the rice.
5. Serve with additional soy sauce on the side.

Enjoy! 

* Furikake is a Japanese seasoning typically made with toasted sesame seeds, nori, salt, sugar.

Herb Roasted Salmon

Herb Roasted Salmon

adapted from Taste of Home

This a simple but elegant dish that is quick and easy to make.

Serve on a bed of simple sauteed mixed greens.

Makes 3 servings                                                     0 WW Blue points / serving                                

3 salmon filets (6 oz. each)

3 garlic cloves, minced

2 tsp. fresh rosemary, minced

1 tsp. olive oil

1 tsp. water

1 1/2 tsp. fresh thyme, minced

Kosher salt & Freshly ground black pepper

1. Preheat the oven to 425F.
2. Place the salmon on a baking pan lined with foil and coated with cooking spray.
3. Combine the garlic, rosemary, oil, water and thyme in a small bowl; spread over fillets.
4. Roast the fish for about 18 minutes or until it flakes easily.
5. Season with salt and pepper before serving.

Enjoy!

Broiled Salmon Steaks with Horseradish Crust

Broiled Salmon Steaks with Horseradish Crust

adapted from Gourmet March 1992

The horseradish flavored bread crumbs add a nice texture to the broiled salmon. Do not be deterred by the amount of horseradish, it is mildly flavored.

Makes 2 servings                                                     1 WW Blue points / serving

2 5-oz. salmon steaks

Cooking spray

Kosher salt & Freshly ground black pepper

1/4 cup homemade vegetable stock or canned

3 Tbsp. unseasoned dry bread crumbs

1 Tbsp. prepared horseradish, well drained

1 scallion, dark green only, chopped

2 lemon wedges

1. Preheat the broiler.
2. Arrange the salmon in a broiler-proof pan coated with cooking spray.
3. Spray the salmon with cooking spray and season with salt and pepper.
4. Pour the stock into the pan.
5. Roast until the steaks are almost cooked through, about 4-5 minutes.
6. Meanwhile, combine the bread crumbs and horseradish in a small bowl.
7. Pat the crumb mixture on the steaks, broil another 1-2 more minutes or until they are browned and the fish is cooked through.
8. Top with chopped scallions and serve with lemon wedges on the side.

Pan Roasted Salmon with Wilted Fennel

Pan Roasted Salmon with Wilted Fennel

adapted from Cooking Light Annual Recipes 2015

Another way to serve this dish is to flake the fish and served mixed with cooked pasta. A cup of cooked pasta would add 5 points to the dish.

Getting the pan, very hot before adding the salmon skin-side down helps to develop the crispy skin.

served with garlic roasted green beans

Makes 2 servings                                                    0 WW Blue points / serving

2 - 6 oz. salmon fillets

Kosher salt & Freshly ground black pepper

Cooking spray

1 cup sliced fennel

1/2 cup sliced onion

1 cup grape tomatoes, halved

1/4 cup Slow Cooker Vegetable Stock or purchased broth

Fennel fronds (optional)

1. In a sauté pan coated with cooking spray, sauté the fennel and onions until soft, about 10 minutes.
2. Add the tomatoes and stock, cook until slightly thickened, about 2 minutes.
3. Season the salmon with salt and pepper.
4. Get a second non-stick pan coated with cooking spray VERY hot. Cook the salmon skin side down for about 3 minutes. Flip and salmon and cook for an additional 3 minutes or until it flakes easily with a fork.
5. Serve the fish over the fennel - onion mixture and top with fennel fronds if using.

Enjoy!

Salmon Tacos with Creamy Tomatillo Sauce

Salmon Tacos with Creamy Tomatillo Sauce

adapted from Cooking Light May 2013

This recipe can me made with any type of fish. To make your meal more colorful, alter the type of cabbage depending on the type of fish you are using. With salmon, I like to use green or Asian cabbage. With white fish I prefer to use red.

These tacos can also be served in corn or flour tortillas but we are trying to keep our carbs low.

Makes 2 servings                     

Taco - 0 WW Blue points / serving          Sauce -1 WW Blue point / 1/4 cup

2 cups thinly sliced cabbage

1 Tbsp. fresh lime juice

1/4 tsp salt

2 tsp. chili powder

2/3 tsp. cumin

1/3 tsp. oregano

1/3 freshly ground black pepper

Cooking spray

1/2 lb. salmon fillets

Large lettuce leaves

Tomatillo Sauce

Optional 0 point Taco toppings

Thinly sliced onions

Fat free salsa

1. Combine the cabbage, lime juice and salt in a small bowl and place in the refrigerator for at least 30 minutes to soften.
2. Preheat the oven to 500F.
3. Combine the chili powder, cumin, oregano and pepper in a small bowl.
4. Place the salmon on a baking sheet coated with cooking spray.
5. Spray the fish with cooking spray and sprinkle liberally with the seasoning mix.
6. Roast the fish until cooked through, about 7-10 minutes, depending on the thickness of the fish.
7. Serve the fish with the cabbage and tomatillo sauce in lettuce leaves along with your favorite taco toppers.

Enjoy!

Asian Salmon Burgers with Pickled Cucumbers

Asian Salmon Burgers with Pickled Cucumbers

adapted from Gourmet June 1996

I have never removed the skin from a piece of salmon before cooking it. If you are a newbie to this like me, here is a video to show you how. It was not as difficult as I thought it would be - just make sure you have a sharp knife.

If you do not have light English muffins you can use low carb bread or purchased low carb bread crumbs.

Asian Salmon Burger with Pickled Cucumbers on a bed of Wilted Kale & Shallots

Makes 3 servings                                      0 WW Blue points / serving  

1/4 large seedless cucumber, thinly sliced

1 Tbsp. cider vinegar

1 tsp. sugar substitute

1/4 tsp. red pepper flakes

Kosher salt

1 large egg white

2 tsp. soy sauce

1/3 tsp. grated fresh ginger

1/2 lb. salmon fillet, skin discarded and cut into 1/4-inch pieces

1/2 light English muffin, pulsed in a small food processor to make crumbs

1 1/2 scallions, finely chopped

2/3 tsp. mustard seeds

Cooking spray

1. In a small bowl combine the vinegar, sugar substitute, red pepper and kosher salt to taste.
2. Add the cucumbers and toss to coat. Refrigerate until ready to use.
3. In a medium bowl, whisk together the egg white, soy sauce and ginger until combined.
4. Add the salmon, breadcrumbs, scallion, mustard seeds and salt to taste.
5. In the same small food processor, puree 1/4 cup of the salmon mixture. Return to the bowl.
6. Stir to combine and form into 3 patties. Refrigerate for at least 30 minutes before cooking.
7. In a frying pan coated with cooking spray, cook the patties about 2 minutes / side.
8. Place the cover on the pan and continue to cook until cooked through, about 5 minutes.
9. Drain the pickles.
10. Serve the patties on the patties topped with the pickles.

Enjoy!

Roasted Salmon Tacos with Red Cabbage Slaw and Avocado Garlic Crema

Salmon Tacos with Red Cabbage Slaw and Avocado Garlic Crema

adapted from Real Simple February 2013 & Food Network Magazine October 2019

Makes 2 servings                            6 WW Blue points / serving

Slaw

1 cup thinly sliced red cabbage

1 1/2 tsp fresh lime juice

Kosher salt and freshly ground pepper to taste

Salmon

2 tsp. ancho chile powder

1 tsp Trulia brown sugar blend 

1 tsp paprika

1/2 tsp salt

1/8 tsp cayenne pepper

Cooking spray

2/3 lb. skinless salmon

4 small flour tortillas

Your Favorite Salsa

1 lime, quartered

Avocado Garlic Crema

Make the slaw

1. Toss the cabbage with the lime juice, salt and pepper. 
2. Set aside for a couple of hours or overnight.

Make the tacos

1. Preheat the oven to 425F
2. Mix the chile powder, Trulia paprika, salt and cayenne in a small bowl.
3. Place the salmon on a baking sheet coated with cooking spray. 
4. Coat the salmon with the chile mix.
5. Cook for about 12 minutes or until the fish flakes easily.
6. Wrap the tortillas in foil and add to the oven for the last 5 minutes of cooking.
7. Flake the fish and serve with the slaw, salsa, crema and lime quarters.

Enjoy!