Caribbean Salmon Skewers

Ingredients

  • 20-oz can pineapple chunks, in juice
  • 1/2 tbsp. Worcestershire sauce
  • 1-1/2 lbs salmon, skinned and cut into 1-inch cubes
  • 1 tbsp. cajun seasoning
  • 1 red bell pepper, medium-sized, cut into 1-inch squares
  • 1 orange bell pepper, medium-sized, cut into 1-inch squares
  • 1/2 red onion, medium-sized, cut into 1-inch chunks

Directions

Prep: 1. Combine pineapple juice (all of the juice from the canned pineapple) and Worcestershire sauce in a large, re-sealable plastic bag. Add salmon cubes, seal, and let marinate for at least 20 minutes in the refrigerator. 2. Place skewers in a shallow dish and cover with water. Let soak while salmon marinates (to prevent excessive burning of the skewers on the grill). Make: 1. Preheat grill to medium-high heat. 2. Remove salmon cubes from marinade, and transfer to a paper towel-lined plate. Pat tops of cubes gently with paper towel to remove excess liquid. Season salmon cubes with cajun seasoning. 3. Preheat grill to medium-high heat. 4. Alternate ingredients onto each skewer (salmon cubes, red pepper slices, orange pepper slices, red onion, and pineapple) in any order and quantity you’d like. (Number of total skewers will depend on how long the skewers are and how much you decide to load onto each skewer). 5. Grease grill with cooking spray, and cook skewers for 2 to 3 minutes per side.
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Nutrition Information Per Serving (based on 4 servings)

Calories 200; Protein 13.57 g; Fat 4.23 g; Carbs 29.28 g; Fiber 4.28 g; Sugar 17.46 g.

Savory Fish: Grilled Whole Trout with Lemon-Tarragon Bean Salad

Grilled Whole Trout with Lemon-Tarragon Bean Salad

INGREDIENTS

  • 1/4 cup chopped fresh tarragon, plus 4 whole sprigsWhole trout
  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped shallot
  • 1 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/4 teaspoon freshly ground pepper, divided
  • 1 15-ounce can small white beans, rinsed
  • 1/3 cup chopped roasted red peppers
  • 4 cleaned whole rainbow trout, (about 5 ounces each; see Shopping Tip)
  • 12 thin slices of lemon, (1-2 lemons)

PREPARATION

  1. Whisk chopped tarragon, lemon juice, oil, shallot, 1/4 teaspoon salt, sugar and 1/8 teaspoon pepper in a medium bowl until combined. Reserve 2 tablespoons of the dressing; add beans and peppers to the rest and toss to combine.
  2. Preheat grill to medium-high. Coat a large fish-grilling basket with cooking spray. Stuff each trout with 3 slices lemon and 1 tarragon sprig. Sprinkle inside and out with the remaining 3/4 teaspoon salt and 1/8 teaspoon pepper. Place in the basket.
  3. Grill the fish until the skin is golden and crispy, 4 to 5 minutes per side. Carefully remove the lemon and tarragon, drizzle the fish with the reserved dressing and serve with the bean salad.

TIPS & NOTES

  • Shopping Tip: You can buy trout with the bones and heads removed (easier than cleaning them yourself); for this recipe, each cleaned trout should weigh about 5 ounces.
  • Fish on foil: Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F.

Recipe makes 4 bariatric surgery-friendly servings.

Nutrition Per serving: 341 calories; 16 g fat (4 g sat, 5 g mono); 74 mg cholesterol; 19 g carbohydrates; 33 g protein;5 g fiber; 654 mg sodium; 812 mg potassium.

Recipe from: http://www.eatingwell.com/recipes/grilled_whole_trout_with_lemon_tarragon_bean_salad.html

 

Tilapia Veracruz

tilapia-veracruz-ck-xIngredients:

  • 4 (4-ounce) tilapia fillets
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 cups pre-chopped onion
  • 1 tablespoon chopped fresh oregano
  • 4 garlic cloves, sliced
  • 1 yellow bell pepper, thinly sliced
  • 2 cups chopped tomato
  • 1 tablespoon capers, rinsed and drained
  • 2 ounces pimiento-stuffed green olives, halved (about 20)
  • 1 jalapeño pepper, thinly sliced

Directions:

1. Sprinkle fish evenly with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.

2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.

3. Arrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily with a fork.

Recipe makes 4 servings.

Nutrition Information Per Serving: 211 Calories, 7.2 g Total Fat, 1.2 g Saturated Fat, 4.1 g Monounsaturated Fat, 1.4 g Polyunsaturated Fat, 57 mg Cholesterol, 532 mg Sodium, 14 g Carbohydrates, 3 g Fiber, 25 g Protein.

Recipe from www.myrecipes.com.

Beer-Battered Tilapia with Mango Salsa

Beer Battered Tilapia with Mango Salsa from EatingWellIngredients:

MANGO SALSA

  • 1 ripe mango, diced (1 1/2 cups; see Tip)
  • 1/4 cup finely chopped red onion
  • 2 tablespoons lime juice
  • 2 tablespoons rice vinegar
  • 1 tablespoon chopped fresh cilantro

TILAPIA

  • 3 tablespoons whole-wheat flour
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt, or to taste
  • 1/8-1/4 teaspoon cayenne pepper
  • 1/2 cup beer
  • 1 to 1 1/4 pounds tilapia fillets, cut in half lengthwise
  • 4 teaspoons canola oil, divided

Directions:

  1. To prepare salsa: Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl.
  2. To prepare tilapia: Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne to taste in a medium bowl. Whisk in beer to create a batter.
  3. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with the salsa.

Recipe makes 4 servings.

Nutrition Information Per Serving: 240 Calories, 7 g Total Fat (1 g Saturated Fat, 4 g Monounsaturated Fat), 57 mg Cholesterol, 207 mg Sodium, 19 g Carbohydrates, 0 g Added Sugar, 2 g Fiber, 25 g Protein.

Recipe from http://www.eatingwell.com/recipes/beer_battered_tilapia_with_mango_salsa.html.

Slow Cooker Cedar Plank Salmon

Cedar Plank Salmon from Bon ApetitIngredients:

  • 1 cedar plank
  • 1 1/2 pound salmon fillet
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 lemon, sliced
  • 1 tablespoon grainy mustard
  • 2 tablespoons maple syrup
  • 1 tablespoon butter
  • 1 teaspoon finely minced fresh parsley

Directions:

  1. Cut plank to fit slow cooker. Using tongs to hold the plank, char the plank for a couple minutes on both sides over an open flame. Soak plank for 1 hour or up to overnight.
  2. Place plank inside slow cooker. Season salmon with salt and pepper on both sides and place on top of slow cooker. Scatter lemons on top of salmon. Cook on low for 2 hours.
  3. Discard lemon.
  4. In a microwave-safe bowl, combine the mustard, maple syrup and butter and melt. Pour over salmon. Garnish with parsley.

Recipe makes 6 servings.

Nutrition Information Per Serving: 120 Calories, 3 g Total Fat, 1 g Saturated Fat, 1 g Monounsaturated Fat, 1 g Polyunsaturated Fat, 50 mg Cholesterol, 287 mg Sodium, 7 g Total Carbohydrate, 0 g Fiber, 4 g Sugar, 16 g Protein.

Recipe from http://www.bonappetit.com/trends/article/healthy-slow-cooker-recipes-3.

Pesto Halibut Kebabs

Pesto Halibut Kebabs from MyRecipesIngredients:

  • 1 1/2 pounds halibut, cut into 1-inch chunks
  • 1 large red bell pepper, cut into 1-inch chunks
  • 3 tablespoons prepared basil pesto
  • 2 tablespoons white wine vinegar
  • 1/2 teaspoon salt
  • Cooking spray

Directions:

  1. Preheat broiler.
  2. Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over fish mixture; toss to coat. Let fish mixture stand 5 minutes.
  3. Thread fish and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly-roll pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.

Recipe makes 4 servings.

Nutrition Information Per Serving: 239 Calories, 7.9 g Total Fat, 1.2 g Saturated Fat, 2.3 g Monounsaturated Fat, 2.9 g Polyunsaturated Fat, 55 mg Cholesterol, 514 mg Sodium, 4 g Carbohydrate, 1.2 g Fiber, 36.3 g Protein.

Recipe from www.myrecipes.com.

Halibut with Herbs & Capers

Halibut with Herbs and Capers EatingWellIngredients:

  • 1/4 cup chopped onion
  • 1/4 cup fresh parsley leaves
  • 1 Tablespoon fresh cilantro leaves
  • 2 teaspoons freshly grated lemon zest
  • 1 Tablespoon lemon juice
  • 1 Tablespoon chopped pitted green olives
  • 2 teaspoons capers, drained and rinsed
  • 1 clove garlic, minced
  • 1/8 teaspoon freshly ground pepper
  • 2 Tablespoons extra-virgin olive oil
  • 1 1-pound halibut fillet, cut into 4 portions

Directions:

  1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times until a pesto-like paste forms. Pat the halibut with the herb paste. Cover and refrigerate for 30 minutes.
  2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.

Recipe makes 4 servings.

Nutrition Information Per Serving: 199 Calories, 10 g Fat (1 g Saturated Fat, 6 g Monounsaturated Fat), 36 mg Cholesterol, 125 mg Sodium, 2 g Carbohydrates, 0 g Sugar, 1 g Fiber, 24 g Protein.

Recipe from www.eatingwell.com.

Grilled Salmon with Smoky Tomato Salsa

Salmon & TomatoesIngredients:

  • 4 (6-ounce) skinless salmon fillets
  • 4 large plum tomatoes, halved
  • 1 small red onion, cut into 1/2-inch slices
  • 1 jalapeno pepper, halved
  • 1 lime, divided

Directions:

  1. Prepare grill to medium-high heat.
  2. Sprinkle fillets with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place on grill rack coated with cooking spray, and grill for 4 minutes on each side or until desired degree of doneness.
  3. Place tomatoes, onion, and jalapeño on grill rack coated with cooking spray; grill tomatoes, cut side down, 6 minutes. Turn; grill for 1 minute.
  4. Grill onion and jalapeño for 6 minutes on each side or until lightly browned. Remove from grill, and cool slightly.
  5. Coarsely chop tomatoes and onion; finely chop jalapeño. Combine tomatoes, onion, jalapeño, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and juice from 1/2 lime.
  6. Serve salsa over fish. Garnish with lime wedges.

Recipe makes 8 weight loss surgery-friendly servings.

Nutrition Information Per Serving: 168 Calories, 9.3 g Total Fat (1.8 g Saturated Fat, 3.3 Monounsaturated Fat, 3.4 g Polyunsaturated Fat), 200 mg Sodium, 3.1 g Carbohydrate, 0.9 g Fiber, 17.4 g Protein.

Recipe from www.myrecipes.com.

Grilled Tuna with Olive Relish

Grilled HalibutIngredients:

Olive Relish

  • 1/2 cup finely chopped fresh parsley
  • 1/3 cup chopped pitted black olives
  • 1/4 cup finely chopped celery
  • 1 small clove garlic, minced
  • 1/2 teaspoon dried oregano
  • 1 Tablespoon lemon juice
  • 1 teaspoon extra-virgin olive oil
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Grilled Tuna

  • 1 3/4 pounds tuna steak, trimmed and cut into 6 portions
  • 1 Tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • Lemon wedges, for garnish

Directions:

  1. To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.
  2. To grill tuna: Preheat grill to medium-high.
  3. Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with olive relish and lemon wedges.

Recipe makes 6 servings.

Nutrition Information Per Serving: 184 Calories, 5 g Total Fat, 1 g Saturated Fat, 60 mg Cholesterol, 266 mg Sodium, 1 g Carbohydrate, 0 g Added Sugars, 1 g Fiber, 31 g Protein.

Recipe from www.eatingwell.com.

Easy Lemon Pepper Tilapia

lemon garlic tilapiaIngredients:

  • 5 tilapia fillets
  • ¼ tsp. minced garlic
  • 1 Tbsp. extra virgin olive oil
  • 2 Tbsp. lemon juice
  • 2 Tbsp. lemon pepper seasoning

Directions:

  1. Preheat oven to 350°F.
  2. Place thawed tilapia fillets on baking sheet lined with parchment paper.
  3. In small bowl, mix together olive oil, garlic, and lemon juice. Brush mixture over top of fillets. Sprinkle lemon pepper seasoning over fillets.
  4. Bake at 350°F for about 20 minutes or until fish is flaky when pierced with a fork.

Recipe makes 5 servings.

Nutrition Information Per Serving: 135 Calories, 0 g Carbohydrate, 5 g Fat, 23 g Protein, 444 mg Sodium and 0 g Sugar.

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