Salmon Croquettes

servings: 4 

calories: 420  

prep time: 30 minutes 
 
ingredients:
  • 1/2 pound fresh salmon
  • Extra virgin olive oil
  • 2 tablespoons salt
  • 1 tablespoon freshly ground black pepper
  • 4 tablespoons unsalted butter
  • 1 1/2 cups small-diced celery (4 stalks)
  • 1/4 cup chopped onions
  • 1/4 cup chopped bell peppers
  • 1/3 cup breadcrumbs
  • 1 tablespoon garlic powder
  • 1/4 cup minced fresh flat-leaf parsley
  • 2 eggs
  • 1/2 teaspoon Worcestershire sauce
  • 1 1/2 teaspoons Old Bay seasoning

preparation instructions:

  1. Preheat the oven to 350° F.
  2. Place the salmon on a sheet pan, skin side down.
  3. Brush with olive oil and sprinkle with salt and pepper.
  4. Roast for 15 to 20 minutes, until just cooked.
  5. Remove from the oven and cover tightly with aluminum foil.
  6. Allow to rest for 10 minutes and refrigerate until cold.
  7. Meanwhile, place 2 tablespoons of the butter, 2 tablespoons olive oil, the onion, celery, and bell peppers in a large saute pan over medium-low heat and cook until the vegetables are soft, approximately 15 to 20 minutes.
  8. Cool to room temperature.
  9. Flake the chilled salmon into a large bowl.
  10. Add the vegetable mixture and mix well.
  11. Add the breadcrumbs, salt, garlic powder, parsley, black pepper, eggs, Worcestershire sauce and Old Bay seasoning. Mix well.
  12. Cover and chill in the refrigerator for 30 minutes.
  13. Form into nicely round patties.
  14. Heat the remaining 2 tablespoons butter and 2 tablespoons olive oil in a large saute pan over medium heat.
  15. Fry the croquettes for about 4 minutes per side, until browned.

suggested side dishes:

  • Side Salad
  • Wild Rice
  • Home Fries

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Tropical Mahi Mahi

servings: 4 

calories: 300  

prep time: 20 minutes 
 
ingredients:
  • cooking spray
  • 2 mahi mahi fillets
  • 1 medium banana, peeled and sliced 1/2 inch thick
  • 1 cup chicken stock
  • 1/4 cup coconut milk
  • 1 can (8 ounces) pineapple chunks; drained and juice reserved
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 – 1/2 teaspoon ground nutmeg
  • 1/4 – 1/2 teaspoon ground allspice

preparation instructions:

  1. Spray large pan with cooking spray.
  2. Cook banana 2 to 3 minutes, until golden brown on both sides.
  3. Preheat oven to 350°.
  4. Cut fish fillets into serving size portions.
  5. season fillets with salt and pepper.
  6. In bowl, mix pineapple, stock, pineapple juice, coconut milk, allspice and nutmeg.
  7. Spray an oven proof baking dish with cooking spray.
  8. Place fish in prepared dish, top with banana and pineapple mixture.
  9. Cover with foil and bake 10 to 12 minutes.

suggested side dishes:

  • Fruit salad
  • Rice

Shrimp Penne in a Light Vodka Sauce

servings: 6   

 calories: 350 

 prep time: 25 minutes 

ingredients:
  • 1 lb shrimp
  • 2 tablespoons butter
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup onion, finely chopped
  • 2 tablespoons minced garlic
  • 1 jar (8 ounces) pasta sauce
  • 1 box (16 ounces) penne pasta, cooked and drained
  • 1 cup vodka
  • 1/2 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon basil
  • 1 tablespoon parsley
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

preparation instructions:

  1. Cook and drain the penne pasta.
  2. In a large pan heat 2 tablespoons of butter and 2 tablespoons olive oil. Add the garlic and onion and sauté, stirring occasionally.
  3. Add the tomato sauce and vodka to the large pan over low heat until the mixture reduces by 1/4, stirring often, about 20 minutes.
  4. Stir the cream into the tomato and vodka sauce.
  5. Turn heat down to low and let simmer until the sauce is heated through.
  6. Stir in the Parmesan cheese until melted.
  7. Blend in basil and parsley.
  8. While the sauce is simmering, cut the tails off of the shrimp and chop into bite–sized pieces.
  9. Add the chopped shrimp to the sauce.
  10. Give it a stir and add in salt and pepper.
  11. Add pasta to pan with the sauce, and toss to coat.

suggested side dishes:

  • Side salad
  • Garlic bread

Cod Almondine

servings: 4  

 calories: 320 

 prep time: 10 minutes 

ingredients:
  • 1 package RICE-A-RONI broccoli au gratin
  • 1 medium zucchini
  • 4 fresh or thawed frozen cod fillets
  • 1 tablespoon lemon juice
  • 1/4 cup grated Parmesan cheese, divided
  • 1/4 cup sliced almonds
  • 2 tablespoons butter, melted
  • 1 teaspoon salt
  • 1 teaspoon pepper

preparation instructions:

  1. Prepare Rice-A-Roni mix as package directs.
  2. While Rice-A-Roni is simmering, cut zucchini lengthwise into 12 thin slices.
  3. Heat oven to 350°.
  4. In an 11×7-inch glass baking dish, spread prepared rice evenly. Set aside.
  5. Sprinkle fish with lemon juice, 2 tablespoons cheese, salt and pepper.
  6. Place zucchini strips over fish; roll up.
  7. Place fish on top of rice.
  8. Combine almonds and butter; sprinkle evenly over fish.
  9. Top with remaining 2 tablespoons cheese.
  10. Bake 20 to 25 minutes or until fish flakes easily with fork.

Cod Vera Cruz

servings: 4  

 calories: 320 

 prep time: 10 minutes

ingredients:

  • 1 lb fresh or thawed frozen cod fillets
  • 1 can condensed tomato soup
  • 1 can condensed chicken broth
  • 1 tablespoon lime juice
  • 2 teaspoons chopped cilantro
  • 1 teaspoon oregano
  • 1/8 teaspoon garlic powder

preparation instructions:

  1. Place fish in shallow baking dish.
  2. In a medium bowl, mix soup, broth, lime juice, cilantro, oregano and garlic powder.
  3. Pour mixture over fish.
  4. Bake at 400° for 20 minutes or until fish flakes easily with a fork.

suggested side dishes:

  • Rice

Lemon-Garlic Halibut Steaks

servings: 4
   
 calories: 240 
 
 prep time: 20 minutes 
 
ingredients:
  • 1/4 cup lemon juice
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon minced garlic
  • 1 tablespoon extra virgin olive oil
  • 2 lb halibut cut into 4 serving pieces
  • 1/4 cup parsley
  • 1 tablespoon grated lemon zest

preparation instructions:

  1. Bring 1/2 tablespoon of extra virgin olive oil to medium heat in a large pan.
  2. In a small bowl, mix lemon juice, remaining olive oil, salt, pepper, and garlic.
  3. Pour mixture over halibut to coat.
  4. Marinate for at least 10 minutes.
  5. Place fish in pan and cook for 10 to 15 minutes, turning once until fish flakes easily with a fork.
  6. Serve sprinkled with parsley and lemon zest.

suggested side dishes:

  • Wild rice
  • Rice Pilaf
  • Pasta (bowtie or rotini)
  • Green beans
  • Broccoli
  • Cauliflower
  • Side salad