Citrus-Glazed Salmon with Zucchini Noodles

Yield

4 servings

Preparation time

20 minutes

Cooking time

15 minutes

Total time

35 minutes

Ingredients

16 ounces salmon fillets (about 1 1/2 inches thick)

1 tablespoon butter

2 tablespoons olive oil

2 large oranges

2 lemons (juiced)

4 tablespoons honey

2 tablespoons white vinegar

1 teaspoon ground mustard seed

1 tablespoon olive oil

1 1⁄2 pounds zucchini (spiraled to 1/4 inch thick)

3 garlic cloves (minced)

1⁄2 teaspoon salt

1⁄4 teaspoon crushed red pepper

1⁄4 teaspoon black pepper

1⁄4 cup minced flat-leaf parsley

Instructions

Rinse salmon and pat dry with a kitchen towel. Heat a skillet to medium-high and melt butter with 2 tablespoons of olive oil. Sear salmon skin side up for 3 to 4 minutes. Flip and sear 2 more minutes.

In a medium bowl, zest rind of one orange and squeeze out all the juice. Whisk in half the lemon juice, honey, vinegar, and ground mustard seed. Move salmon to the sides of the pan and pour the orange juice mixture around the salmon. Bring to a simmer until reduced to a nice syrup.

When salmon is almost finished, start preparing the zucchini noodles. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add zucchini noodles, garlic, salt, crushed red pepper, and black pepper, sautéing for 3 minutes. Add a few tablespoons water and heat another minute or so. Noodles should have the firmness of al dente pasta. Mix in parsley and the remaining half of the lemon juice.

When salmon is cooked to your liking, plate the zucchini noodles and top with salmon. Evenly pour sauce over the salmon and noodles. Cut second orange into thin slices, for garnish. Serve hot.

Notes

If your zucchini noodles or salmon are thinner or thicker than recommended, adjust cook time accordingly.

Per serving: 387 calories, 21 grams fat (5 grams saturated fat), 28 grams total carbohydrates, 2.5 grams fiber, 25 grams protein

Grilled Mahi-Mahi with Summer Corn Salsa

Yield

4 servings

Preparation time

15 minutes

Cooking time

20 minutes

Total time

35 minutes

Ingredients

3 cups shredded red cabbage

1⁄4 cup sliced red onion

2 tablespoons diced jalapeño

1⁄4 cup apple cider vinegar

2 tablespoons olive oil

1 tablespoon sugar

1⁄2 teaspoon cumin

1⁄4 teaspoon salt

1 avocado (cut into small chunks)

2 limes

1⁄4 cup minced cilantro

4 ears of corn (shucked)

1 pound mahi-mahi fillets (1 inch thick)

1⁄2 teaspoon cumin

1⁄4 teaspoon ground cayenne

1⁄4 teaspoon salt

1⁄4 teaspoon black pepper

1 tablespoon olive oil

Instructions

In a bowl, toss cabbage, red onion, jalapeño, vinegar, 2 tablespoons olive oil, sugar, 1/2 teaspoon cumin, and 1/4 teaspoon salt.

In a separate bowl, lightly toss avocado, juice of one lime, and cilantro. Cover and place both bowls in fridge.

Preheat grill to high. Place corn on grill and cook, turning often until charred on all sides, about 10 minutes. Set aside to cool.

Gently pat fish fillets with a kitchen towel and sprinkle with 1/2 teaspoon cumin, cayenne, 1/4 teaspoon salt, and pepper. Brush fillets with 1 tablespoon olive oil. Place on grill until edges are opaque and the flesh releases easily, about 4 minutes per side. Let rest skin side up on a plate.

Cut corn kernels off the cob and mix into the avocado salsa. Cut second lime into wedges. Plate fish with the cabbage salad and corn/avocado salsa. Serve with lime wedges.

Notes

Catfish and halibut would make good substitutes for mahi-mahi in this recipe.

Per serving: 356 calories, 22 grams fat (4 grams saturated fat), 19 grams total carbohydrates, 6 grams fiber, 24 grams protein.

Pan-Fried Tilapia with Cannellini Beans and Swiss Chard

Yield

4 servings

Preparation time

10 minutes

Cooking time

15 minutes

Total time

25 minutes

Ingredients

1 bunch swiss chard

1 small yellow onion

2 tablespoons olive oil

2 garlic cloves (minced)

1⁄4 teaspoon smoked paprika

1⁄2 cup vegetable broth

1 pint cherry or grape tomatoes (cut in half)

2 15-ounce cans cannellini beans (drained and rinsed)

1 pound tilapia fillets

1⁄2 teaspoon garlic powder

1⁄2 teaspoon pepper

1⁄2 teaspoon salt

1⁄4 cup flour

Instructions

Dice chard stems and yellow onion. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Cook onion and chard stems for 5 minutes, until tender. Stir in garlic, smoked paprika, broth, and torn chard leaves, covering to simmer until leaves are wilted, about 2 minutes. Add cherry tomatoes and beans until heated through, 2 to 3 minutes. Keep burner on warm, stirring occasionally.

In a wide bowl, mix garlic powder, pepper, salt, and flour. Dust the fish in flour mixture. In a medium skillet, heat remaining olive oil on medium-high. Fry fish for 3 minutes on each side, until golden. Press down on edges of fillets so they cook evenly. Serve over beans and chard.

Notes

Rainbow trout, orange roughy, or flounder would work well as substitutes for the tilapia in this recipe. If fillets are thinner or thicker than recommended, adjust cook time accordingly.

Per serving: 375 calories, 10 grams fat (1.5 grams saturated fat), 40 grams total carbohydrates, 10 grams fiber, 34 grams protein.

Smoked Trout Fish Pies

Yield

4 servings

Preparation time

15 minutes

Cooking time

30 minutes

Total time

45 minutes

Ingredients

1⁄2 pound cod

2 cups milk

2 tablespoons butter

2 leeks (sliced thin)

3 tablespoons flour

1 tablespoon horseradish

1 cup frozen peas

1⁄4 cup chopped dill (set aside a few sprigs for garnish)

zest of 1 lemon

1⁄2 teaspoon salt

1⁄2 teaspoon black pepper

8 ounces boneless smoked trout

2 cups prepared and seasoned mashed potatoes

2 tablespoons melted butter

Instructions

Preheat oven to 400 F. In a medium saucepan, place cod and pour in milk. Slowly heat until milk is steaming and fish is poached, about 5 to 7 minutes. Remove cod and separate into small pieces, removing any skin. Set aside.

In a medium skillet, melt 2 tablespoons of butter. Add sliced leeks and sauté for about 5 minutes. Stir in flour for 1 minute, or until it begins to smell nutty. Gradually whisk in horseradish and milk from poaching. Continue to whisk as sauce thickens for a few minutes. Add peas, dill, lemon zest, salt, pepper, cod, and flaked smoked trout, stirring to combine. Divide into 4 individual ramekins.

Use a piping bag or spatula to spread mashed potatoes onto the top of each ramekin, then brush with melted butter. Place ramekins onto a baking sheet to avoid dripping and bake for 15 to 20 minutes, until golden and bubbling. Garnish with dill sprigs.

Notes

Per serving: 522 calories, 21 grams fat (10 grams saturated fat), 45 grams total carbohydrates, 4 grams fiber, 39 grams protein.

salmon

Fish stories

Fish stories

Featured Recipes:

Citrus-Glazed Salmon with Zucchini Noodles

Grilled Mahi-Mahi with Summer Corn Salsa

Pan-Fried Tilapia with Cannellini Beans and Swiss Chard

Smoked Trout Fish Pies