Grilled Salmon and Spinach Salad

Ingredients

• 1 pound salmon, cut in four fillets

Marinade ingredients

• ¼ cup reduced-sodium soy sauce
• ¼ cup rice vinegar
• 1 teaspoon mustard powder or 1 teaspoon prepared mustard

Dressing ingredients

• 3 tablespoons orange juice
• 3 tablespoons rice vinegar
• 2 tablespoons honey
• 1 teaspoon extra virgin olive oil
• ½ teaspoon roasted sesame oil (or regular sesame oil)
• 2 cloves garlic
• 1 teaspoon minced fresh ginger
• Salt and freshly ground black pepper to taste

Salad ingredients

• 5 ounces baby spinach, rinsed clean
• 8 cherry tomatoes, halved
• 1 red bell pepper, sliced thin

Directions

1. Whisk together marinade ingredients to combine well. In shallow dish, coat both sides of salmon with marinade. Cover dish and refrigerate for at least one hour.
2. Coat grill lightly with oil to prevent sticking. Remove salmon from marinade and discard remaining marinade. Place salmon, skin side down, on medium-hot grill. Cook about 6 minutes until skin is browned and crisp. Gently turn fillets over and cook additional 2-3 minutes until desired degree of doneness. Remove and set aside.
3. Combine dressing ingredients in food processor or blender and pulse or blend until well combined, about 1 minute.
4. Arrange salad ingredients on four serving dishes. Drizzle half the dressing on salad. Place salmon on top and drizzle remaining dressing. Serve.

Salmon and Wild Rice Stuffed Cabbage Rolls

(Makes 4 servings)

Ingredients

• 1 cup water
• ½ cup dried shiitake or porcini mushrooms
• ¾ teaspoon kosher salt
• ½ cup pearled barley
• ¾ cup cooked wild rice
• 2 teaspoons olive oil
• 12 ounces salmon fillet
• ¼ teaspoon freshly ground black pepper, plus more if desired
• 8 ounces sliced fresh shiitake mushrooms
• ½ cup white wine
• ¾ cup chopped green onions
• ¼ teaspoons dried tarragon
• ½ teaspoons lemon zest
• 8 large cabbage leaves, blanched
• ½ cup low-sodium chicken broth

Directions

1. Preheat oven to 350°F.
2. Bring water to a boil and remove from heat. Steep dried mushrooms for 10 minutes. Strain mushrooms and reserve steeping liquid. Chop mushrooms and set aside.
3. Add enough water to reserved mushroom liquid to make 1 cup. Add ⅛ teaspoon of salt and bring it to a boil. Stir in barley and reduce heat to simmer. Cover and cook until barley is soft, about 25 minutes.
4. Stir chopped soaked mushrooms into barley. Mix cooked barley with wild rice and set aside.
5. Heat olive oil in heavy skillet over medium-high heat. Season salmon fillet with ⅛ teaspoon each of salt and pepper. Sear salmon fillet just until cooked, about 2 minutes per side. Remove skin from salmon if still on and flake fish into barley mixture. Brown fresh mushrooms in same pan. Remove mushrooms and deglaze pan with ¼ cup of wine.
6. Add skillet liquids and mushrooms to barley mixture. Add green onions, tarragon, remaining ½ teaspoon salt, pepper, and lemon zest.
7. Fill cabbage leaves with barley mixture and roll leaves tightly. Place rolls seam side down in baking dish.
8. Bring chicken broth and remaining ¼ cup wine to a boil and pour over cabbage rolls. Cover with foil and bake until cabbage is soft and the broth is steaming, 20 to 25 minutes.

Salmon with Chickpea Ragu

Salmon with Chickpea Ragu

(Makes 4 servings)

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 large carrot, peeled and diced
• 1 large zucchini, diced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 4 cups low-sodium chicken broth
• 1 (15.5-ounce) can low-sodium chickpeas, drained and rinsed
• 1 cup basil leaves, sliced into ribbons, plus more for garnish
• ½ teaspoon salt (optional)
• ½ teaspoon freshly ground black pepper
• 4 (6-ounce) skinless salmon fillets

Heat oil in large skillet over medium-high heat. Add onion and cook until soft, about 3 minutes. Add carrot, zucchini, and garlic and cook, stirring, until carrots are firm-tender, about 4 to 5 minutes. Add tomato paste and stir. Add chicken broth and chickpeas and bring to boil. Reduce heat to low and cook, covered, until liquid thickens, about 10 minutes. Remove skillet from heat, add 1 cup basil and ¼ teaspoon each of salt and pepper. Stir and cover to keep warm.

To cook salmon: preheat broiler. Season with remaining salt and pepper. Broil fillets for 8 to 10 minutes per inch thickness, turning once. Serve with 1 ½ cups chickpea ragu in shallow bowl. Garnish with basil.

Ellie’s Blueberry Blast Smoothie

Blueberry Blast Smoothie

(Makes 1 smoothie)

• ½ cup nonfat milk
• ½ cup plain nonfat yogurt
• 1 cup frozen unsweetened blueberries
• 1 teaspoon honey

Put all ingredients into blender and process until smooth.

Caribbean Jerk Alaska Salmon

• 12 wooden skewers
• 11⁄2 tablespoons Caribbean jerk seasoning
• 2 cloves garlic, minced
• 1⁄2 cup brown sugar, divided
• 1⁄4 cup fresh orange juice
• 1⁄4 cup low-sodium soy sauce
• Extra virgin olive oil, as needed
• 11⁄2-2 pounds skinless Alaska salmon fillets
• 1 whole (2-3 pounds) fresh pineapple
• 3 tablespoons kosher or sea salt (optional)
• 1 teaspoon chili powder
• 1⁄2 teaspoon allspice

1. Prior to grilling, soak wooden skewers in water at least 30 minutes.
2. Mix jerk seasoning, garlic, 1⁄4 cup brown sugar, orange juice, soy sauce and 1⁄4 cup olive oil. Lay salmon on cutting board so grain of flesh is horizontal; cut salmon lengthwise into 2″-wide strips.
3. Place strips in large resealable plastic bag. Pour jerk marinade over salmon; seal bag and turn several times to coat. Marinate, refrigerated, 15-30 minutes.
4. Preheat grill or broiler/oven to medium-high heat. Slice off top, bottom and skin of pineapple. Cut into 1″ slices, then cut each slice into 8-10 pieces. In large bowl, mix salt, 1⁄4 cup brown sugar, chili powder and allspice. Add pineapple; stir to coat.
5. Thread salmon and pineapple chunks onto skewers. Place skewers onto grill or broiling pan brushed with extra virgin olive oil and cook, 5″-6″ from heat, 3-4 minutes per side. Turn once during cooking.
6. Cook just until salmon is opaque throughout.

MAKES 4 SERVINGS.

Alaska Smoked Salmon Pasta Salad

• 8 ounces bow tie or penne pasta, cooked, drained, and cooled
• 8 ounces Alaska smoked salmon, sliced or chunked
• 12 ounces blanched green or yellow beans, asparagus or zucchini, cooled slightly and cut into 2″ pieces
• 1⁄2 cup julienne red bell pepper
• 3 tablespoons sliced green onions
• 1⁄3 cup olive oil
• 1⁄4 cup fresh lemon juice
• 1⁄4 cup fresh chopped dill
• 1 teaspoon sea salt or salt-free seasoning (optional)
• 1⁄2 teaspoon black pepper
• 1⁄4 teaspoon crushed red pepper flakes or dried sage leaves

1. In large bowl, combine pasta, salmon and vegetables.
2. In separate small bowl, whisk olive oil, lemon juice, dill and seasonings.
3. Pour over salad and toss; refrigerate until serving.
4. Variation: Add 2-3 ounces crumbled blue cheese or 1⁄4 cup shredded Parmesan cheese just before serving.

MAKES 4-6 SERVINGS

Spicy Alaska Salmon with Pepper-Jack Rice

• 4 Alaska salmon steaks or fillets (4-6 oz. each), fresh, thawed or frozen
• 4 sheets aluminum foil
• 8 ounces pepper-jack cheese, shredded
• 3⁄4 cup reduced-fat sour cream
• 1⁄2 cup water
• 11⁄2 cups instant rice, uncooked
• 1 can (4 ounces) diced green chilies, drained
• 1⁄2 lime
• 1⁄2 teaspoon salt (optional)
• 1⁄2 teaspoon ground cumin
• 1⁄4 teaspoon chili powder
• 1⁄8 teaspoon red pepper flakes, optional

1. Preheat oven to 450 F.
2. Combine cheese, sour cream, and water.
3. Stir in instant rice and green chilies.
4. Arrange one-fourth of rice mixture on the nonstick (dull) side of each sheet of foil.
5. Rinse any ice glaze from frozen Alaska salmon under cold water; pat dry with paper towel.
6. Place salmon portion over each rice mound and press slightly to level rice.
7. Squeeze lime over salmon.
8. Combine salt, cumin, chili powder, and red pepper flakes. Sprinkle over salmon.
9. Bring up foil sides. Double-fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
10. Bake packets on cookie sheet, 25-30 minutes for frozen salmon (or 20-25 minutes for fresh/thawed fish).
11. Cook just until fish is opaque throughout.

599 calories
33 g carb
47 g protein
182 mg cholesterol
4 g fiber
31 g total fat
15 g saturated fat
1 g omega-3

Whole Alaska Salmon on the Grill

• 1 whole Alaska salmon or salmon roast, fresh, thawed, or frozen
• 4 sheets heavy-duty aluminum foil, sized 6″ larger than length of salmon
• 1 large onion, sliced, or 2 leeks, separated into leaves
• 1 lemon or lime, halved
• 1 tablespoon favorite seasoning (Italian, Cajun, lemon pepper)
• 11⁄2 cups coarsely chopped fresh herbs of choice (basil, cilantro, oregano, dill, savory, rosemary, etc.)
• Rinse any ice glaze from frozen Alaska salmon under cold water, pat dry with paper towels. Lay out 2 sheets of aluminum foil, double thickness, on a large tray. Spray top layer with nonstick cooking spray.
• Lay half of onions or leeks lengthwise across center of foil.
• Place salmon over onions; squeeze lemon or lime on both sides of fish.
• Sprinkle dry seasoning onto salmon.
• Place fresh herbs over, under and (if fish is not frozen) into the belly cavity.
• Lay out remaining 2 sheets of foil, double thickness. Spray top layer, then place coated side face down onto herbs and salmon. Roll up, crimp and seal all sides to form packet.
• Cook fresh or thawed salmon over medium-hot grill (450 F), 5″-6″ from heat, 50-60 minutes, turning packet over every 15 minutes. Cook just until fish is opaque throughout.

Nutrition Facts


442 calories
4 g carb
72 g protein
261 mg cholesterol
1 g fiber
14 g total fat
3 g saturated fat
2.3 g omega-3


MAKES 8-10 SERVINGS.

Alaska Salmon and White Bean Salad

• 1 can (7.5 ounces) Alaska salmon, preferably sockeye
• 3⁄4 cup cucumber (1 whole medium), peeled and chopped
• 3⁄4 cup zucchini (1 whole medium), chopped
• 1⁄2 cup fresh parsley, chopped
• 1⁄2 cup red onion, thinly sliced
• 1⁄2 cup sweet red pepper, chopped
• 1 tablespoon fresh lemon juice
• 1 tablespoon balsamic vinegar
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons lemon-pepper seasoning (salt-free)
• 1⁄2 teaspoon ground coriander
• 1⁄4 teaspoon dill weed
• 1⁄4 teaspoon black pepper
• 1 can (15 ounces) cannellini beans, drained
• Romaine lettuce leaves
• Kalamata olives, sliced, for garnish, optional

1. Combine all ingredients except lettuce and olives in medium mixing bowl.
2. Toss gently to coat evenly.
3. Divide mixture evenly among 4 plates, atop a romaine lettuce leaf.
4. Garnish with sliced Kalamata olives, if desired.

MAKES 4 SERVINGS.