Easy Baked Salmon Fillets (Core)
1 1/2 pounds salmon fillets, cut for serving
2 teaspoons fresh dill
2 tablespoons fat-free mayonnaise
2 lemons, juiced
salt and pepper to taste
12 sprigs dill weed
Optional Accompaniment:
3 cups cooked brown rice -- hot
3 tablespoons onion -- finely chopped
Preheat oven to 400°. In a baking dish, arrange fillets with skin side down, do not overlap. Squeeze the lemon juice over the fillets. Sprinkle with dill and add salt
and pepper. Let stand for 15 minutes.
Bake in a preheated oven about 12 minutes for each inch of thickness. Move baking dish to rack near broiler element. Switch oven to broil for a few minutes, until mayonnaise begins to brown.
Toss rice with onion and serve with fish.
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Grilled Salmon
4 (4 ounce) fillets salmon
1/4 cup peanut oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 tablespoons thinly sliced green onion
1 1/2 teaspoons brown sugar
1 clove garlic, minced
3/4 teaspoon ground ginger
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon sesame oil
1/8 teaspoon salt
Whisk together peanut oil, soy sauce, balsamic vinegar, green onions, garlic, brown sugar, ginger, red chile flakes, sesame oil, and salt. Place fish in a glass dish, and pour marinade over all. Cover with plastic wrap, and refrigerate for 4 to 6 hours.
Preheat barbecue or gas grill. Oil the grill rack, and adjust height to 5 inches from coals. Remove salmon from marinade, and place on grill. Grill for 10 minutes per inch of thickness, measured at thickest part, or until fish just flakes when tested with a fork. Turn halfway through cooking.
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Balsamic Salmon
1 oz olive oil cooking spray
1 pound salmon fillet(s), with or without skin (3-4 fillets, can use frozen)
1 Tbsp lemon pepper
14 oz Swanson Fat-Free Chicken Broth
1 tsp Italian seasoning
3 Tbsp balsamic vinegar
1 1/2 Tbsp cornstarch
2 cup cooked brown rice
Spray pan with cooking spray, heat pan, add salmon cook until browned. Turn Salmon and seson with lemon pepper. Add 1/2 cup of broth add italian seasonings. Bring to boil. Cover and cook over low heat 5 minutes or until done.
Remove salmon and keep warm. Mix remaining broth, vinegar and cornstarch. Add to pan and cook and stir until mixture boils and thickens. Place rice on serving plate and top with salmon. Spoon sauce over all. Serves 3-4.
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Salmon Marinade
Yield: 6 servings; 0 points per serving (marinade only)
1/2 tsp ground ginger
3 Tbsp soy sauce
1/2 fl oz bourbon
1 Tbsp packed light brown sugar
Mix and pour over salmon. Marinate at least 2 hours. Bake or grill.
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Broiled Salmon with Marmalade-Dijon Glaze
Yield: 4 servings; 8 points per serving
1/2 cup orange marmalade
1 tablespoon Dijon mustard
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground ginger
4 (6-ounce) salmon fillets
Cooking spray
Preheat broiler.
Combine first 6 ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
CALORIES 377; FAT 13.4g; PROTEIN 36.6g; CHOLESTEROL 87mg; CALCIUM 42mg; SODIUM 488mg; FIBER 0.4g; IRON 0.8mg; CARBOHYDRATE 27.3g
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Glorified Salmon
Yield: 10 servings; 3 points per serving
1 can (1 lb.) salmon drain bone flake
2 cups Fresh bread crumbs
1 small Onion finely chopped
1/2 cup Cheddar cheese shredded
1/2 cup Fresh parsley finely snipped
2 tablespoons Pimiento
3 Eggs
1 cup Skim milk
1/4 cup Lemon juice
Salt and pepper to taste
Combine salmon, bread crumbs, onion, cheese, parsley, and pimiento in a large bowl; work with your hands or a spoon to mix. Beat together the eggs, milk, lemon juice, salt, and pepper. Pour and stir into the salmon mixture.
Turn into a greased 1-1/2 quart casserole. Place salmon casserole in a baking dish that contains 1 inch of hot water.
Bake at 350° F. for 1 hour or until knife inserted in middle comes out clean. Serves 10
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Cajun Salmon Cakes with Lemon-Garlic Aioli
Yield: 4 servings; 5 points per serving
Aioli:
2 tablespoons fat-free mayonnaise
2 teaspoons fresh lemon juice
1/4 teaspoon bottled minced garlic
Cakes:
3 (6-ounce) cans skinless, boneless pink salmon in water, drained
1/4 cup sliced green onions
1/4 cup fat-free mayonnaise
2 tablespoons dry breadcrumbs
1 teaspoon Cajun seasoning blend
2 teaspoons Dijon mustard
1/2 cup dry breadcrumbs
1 tablespoon canola oil
To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.
Serving size: 2 patties and about 1 1/2 teaspoons aioli.
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Margarita Salmon
Yield: 4 servings; 5 points per serving
1 teaspoon lime rind
3 tablespoons lime juice
1 tablespoon Tequila
2 teaspoons sugar
2 teaspoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon orange rind
1 garlic clove
24 ounces salmon fillets -- 4 - 6 oz fillets
Mix together everything except salmon. Place in bag, add salmon to marinate for a 30 minutes to 1 hour. Don't let it go too long. Grill or bake until done.
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Salmon Patties With Lemon Cream Sauce
Yield: 6 servings
1 (14 3/4-ounce) can salmon, drained and flaked
2 egg whites, slightly beaten
3/4 cup oatmeal
1/2 cup chopped onion
Salt and pepper to taste
1 tablespoon butter
Lemon-Sour Cream Sauce (see recipe below)
Lemon wedges
In a large bowl, combine salmon, egg, bread crumbs, onion, salt, and pepper; shape into six equal-sized patties.
In a large frying pan over medium heat, melt butter. Add salmon patties and brown on both sides. Remove from heat, transfer onto a serving platter, and serve with Lemon-Sour Cream Sauce and lemon wedges.
Lemon Cream Sauce
1 cup fat-free sour cream
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/2 teaspoon sugar
In a medium bowl, combine sour cream, lemon zest, lemon juice, and sugar; mix until well blended.
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Honey Mustard Roasted Salmon
Yield: 4 servings; 5 points per serving
1 sprays cooking spray
1 1/2 pound pink salmon fillet(s), four 6-oz pieces, about 1-inch-thick each (also known as humpback salmon)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, coarsely ground, or to taste
1/4 cup Dijon mustard
2 Tbsp honey
1 Tbsp water
1 Tbsp white wine vinegar
1/4 tsp dry mustard, hot-variety
1/4 tsp garlic powder
2 tsp fresh dill, chopped
Preheat oven to 400ºF. Coat a shallow baking dish with cooking spray. Season both sides of salmon with salt and pepper; place salmon in prepared baking dish.
In a small bowl, whisk together Dijon mustard, honey, water, vinegar, dry mustard and garlic powder. Brush 2 tablespoons of mustard sauce over salmon fillets. Place remaining mustard sauce in a small bowl and stir in dill; set aside.
Roast until salmon is fork-tender, about 15 minutes. Serve salmon with mustard sauce spooned over top. Yields about 4 to 5 ounces of salmon and 1 1/2 tablespoons of sauce per serving.
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Salmon Cakes
Yield: 6 servings; 5 points per serving
12 oz drained canned salmon, picked clean
1 Tbsp fresh lemon juice
1 cup shredded fat-free mozzarella cheese
1/2 cup finely chopped celery
1 Tbsp dehydrated onion flakes
1 package cornbread stuffing dry mix
3/4 cup water
1/3 cup reduced-calorie mayonnaise
Mix everything; cover and refrigerate 10 minutes.
Heat large nonstick skillet sprayed with cooking spray on medium heat. Shape 1/3 cupfuls of the mixture into patties*; add to skillet in batches.
Cook 3 minutes on each side or til golden brown on both sides, turning over carefully.
*Shape 1/3 cup of the mixture into a ball, then press into a patty. Patties can be made ahead up to 24 hours and kept refrigerated til ready to cook.
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Parmesan Baked Salmon
Yield: 4 servings; 7 points per serving
1/4 cup Light Mayonnaise
2 Tbsp reduced fat parmesan cheese
four ¼ pound salmon fillets without skin
2 tsp fresh lemon juice
10 reduced fat Ritz crackers, crushed
Preheat oven to 400. Mix Mayo and cheese until well blended; set aside.
Place four skinless, 1/4 lb. salmon fillets on foil-lined shallow baking pan. Drizzle evenly with lemon juice.
Top with cheese/mayo mix; spread to evenly cover salmon. Sprinkle with cracker crumbs.
Bake 12 to 15 minutes or til salmon flakes easily with fork.
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