A Truly Heartfelt Meal

A Perfect Way To Say, "I Love You"

Recipes

Broiled Salmon Steak

Broiled Salmon-Stuffed Tomatoes

Fish Bundles

Grilled Rosemary Salmon

Oven-Baked Salmon With Snow Peas

Poached Salmon With Spinach

Roasted Salmon With Mustard Sauce

Salmon Kebabs

Salmon Sorrento

Salmon With
Grapefruit Sauce

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     Some health experts recommend aiming for two servings of some type of fish each week. There have been warnings recently about mercury in salmon and pollutants in farmed salmon. Unless you are pregnant or breast feeding, experts currently believe that two servings of salmon per week won’t harm adults. (Choose wild salmon when you can get it – even if it is frozen).   Research on these issues continues, but at this point, the benefits from salmon’s rich source of omega 3 outweigh any known risks to adults.

AICR

GRILLED ROSEMARY SALMON
This recipe not only offers heart-healthy salmon but the flavorful herb rosemary, a symbol of remembrance.
Recipe from the AICR.

Olive oil spray
1 lb. salmon filets, cut into four pieces
2 tsp. olive oil
2 tsp. fresh lemon juice
Salt and freshly ground pepper to taste
2 cloves garlic, minced
3 tsp. fresh rosemary leaves, chopped

     Spray a broiler pan or a grill with the cooking spray. Preheat oven broiler or a grill.

     Mix the oil, lemon juice, salt, pepper, garlic and rosemary. Brush mixture on both sides of the fish. Place fish under the broiler or on the grill. Broil about 4 inches from the heat for 5 minutes per half-inch of thickness, or until fish is flaky in the middle. Makes 4 Servings.

Per Serving: 230 Cal; 15 g Total Fat (3 g Sat Fat); <1 g Carb; 67 mg Sodium; 23 g Protein. Exchanges: 3 Lean Meat; 3 Fat.

BROILED SALMON STEAK
A wonderful, fuss-free way to enjoy salmon; rich with the "good" Omega-3s (1140mg)! Recipe from Cooking Ala Heart, Second Edition, by Linda Hachfeld, MPH, RD, and Betsy Eykyn, MS, Appletree Press, Inc.

4 (4-ounce) salmon steaks
Freshly ground pepper
2 Tbsp margarine
1 Tbsp finely chopped fresh dill, or 1 tsp dried dill weed
2 Tbsp fresh lemon juice
Lemon wedges, sprigs of fresh dill for garnish

     Preheat broiler.   Season both sides of salmon with freshly ground pepper.

     In a small saucepan or microwave, melt margarine and mix with dill and lemon juice.  Brush steaks with 1/2 of the margarine mixture.

     Place salmon on broiler pan and broil 3 inches from heat for 3 to 5 minutes. Turn salmon; brush with the remainder of the margarine mixture. Broil an additional 3 to 5 minutes or until fish turns from translucent to opaque.

     Garnish steaks with lemon wedges and dill.  Serve on heated plates.  Makes 4 Servings.

Per Serving: 220 Cal; 12 gm Total Fat; 68 mg Cholesterol; 140 mg Sodium; Calcium 90 mg.  Exchanges: 4 Lean Meat.

BROILED SALMON-STUFFED TOMATOES
Complement this easy dish with crunchy baby carrots and strips of cucumber and bell pepper. Recipe from the American
Heart Association Meals In Minutes Cookbook,
©2000 by the American Heart Association.

1 (7-1/2-ounce) can salmon, skin removed, drained
1/2 cup plain dry bread crumbs
1/4 cup frozen green peas
3 Tbsp Dijon mustard
2 Tbsp snipped fresh parsley
4 large tomatoes (about 8-ounces each)

     Preheat broiler.

     In a medium bowl, combine all ingredients except tomatoes, stirring well.

     Core tomatoes*, leaving a 1/4- to 1/2-inch shell; discard pulp. Stuff tomatoes and place in a small, shallow broiler-proof pan. Broil 5 to 6 inches from heat for 4 to 5 minutes. Move to lowest rack and broil for 5 minutes more. Makes 4 Servings.

*Tip: To core tomatoes, cut about 1/2-inch from the top of the tomatoes. With a grapefruit spoon or other small metal spoon, scoop out the pulp and seeds. If you don't need the tomatoes to retain their shape, you can instead cut them crosswise and squeeze out the seeds and liquid.

Sodium Alert! This recipe not recommended for those on salt-restricted meal plans.

Per (1 Stuffed Tomato) Serving: 165 Cal; 4 g Total Fat (1 g Sat Fat); 21 g Carb; 17 mg Cholesterol; 444 mg Sodium; 13 g Protein; 3 g Fiber. Exchanges:  1 Starch; 1 Veg; 2 Lean Meat; 1 Fat.

OVEN-BAKED SALMON WITH SNOW PEAS
This dinner-in-a-package dish is special enough for company but easy enough for every-day meals. Recipe from the AICR.

2 small leeks, white and pale part chopped fine
2 large carrots, cut into julienne strips (width of matchsticks)
1/2 lb. snow peas (fresh or frozen)
4 salmon steaks or fillets (4-6 oz each)
2 tsp. grated fresh ginger
2 Tbsp. rice vinegar
1 tsp. plus 1 Tbsp. sesame oil, divided
Salt and freshly ground pepper to taste
1 lb. fresh spinach
1 Tbsp. fresh lemon juice

     Preheat oven to 450 degrees. Tear four large sheets (18x12-inch) of heavy-duty aluminum foil and lay out on table or counter.

     Place one-fourth each of leeks, carrots and snow peas on each sheet of foil. Place a piece of salmon on top of each mound of vegetables. Sprinkle one-fourth of the ginger and drizzle one-fourth of the vinegar and one-fourth teaspoon oil over each piece of fish. Season to taste with salt and pepper.

     Double-fold foil and seal tightly, to form four packets. (Leave enough room in packet for heat to circulate.) Place packets on cookie sheet and bake about 20 minutes, or until fish flakes easily with fork.

     Meanwhile, rinse spinach leaves and place in large bowl or platter that will fit microwave oven. Drizzle with fresh lemon juice and remaining 1 tablespoon oil. Cook in microwave at high power 3-4 minutes, checking every minute or so to make sure spinach is tender but not over-cooked. Place one-fourth of spinach in center of each of 4 plates, making a flat bed.

     When salmon is cooked, open packets carefully to allow steam to escape without scalding. Transfer contents of each packet to top of bed of spinach on each plate. Makes 4 Servings.

Per serving: 333 Cal; 17 g Total Fat (3 g Sat Fat); 17 g Carb; 185 mg Sodium; 28 g Protein; 6 g Fiber. Exchanges: 4 Lean Meat; 3 Veg; 3 Fat.

SALMON SORRENTO
With its thick, colorful sauce, this dish provides a way to
dress up salmon without covering up its natural flavor.
Recipe from Recipe from the American Heart
Association Meals In Minutes Cookbook, ©2000 by the American Heart Association.

1 Tbsp extra-virgin olive oil
5 medium Italian plum tomatoes, diced
6 medium black olives, coarsely chopped
6 medium green olives, coarsely chopped
3 Tbsp lemon juice
2 Tbsp coarsely or finely chopped fresh parsley (Italian, or
   flat-leaf, preferred)
1 Tbsp capers, rinsed and drained
1-1/2 tsp bottled minced garlic, OR 3 medium cloves garlic,
   thinly sliced
Pepper to taste
1 pound salmon fillet

     Heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Add tomatoes, black and green olives, lemon juice, parsley, capers, garlic and pepper; stir to mix. Bring to a boil over medium-high heat, 2 to 3 minutes. Reduce heat to medium and cook until mixture is reduced by about one third, about 5 minutes, stirring occasionally.

     Meanwhile, rinse salmon and pat dry with paper towels.

     Using a spoon, push reduced sauce to one side and place salmon in skillet. Spoon sauce over salmon. Cook, covered, over medium heat for 15 to 17 minutes, or until salmon flakes easily when tested with a fork. Makes 4 Servings.

Per (3-ounces fish) Serving: 202 Cal; 9 g Total Fat (2 g Sat Fat); 6 g Carb; 84 mg Cholesterol; 337 mg Sodium; 24 g Protein; 1 g Fiber. Exchanges: 3 Lean Meat; 1 Veg; 2 Fat.

SALMON KEBABS
Any firm-fleshed fish like salmon or swordfish is ideal for kebabs, and the alternating vegetables in this recipe add gorgeous color. Serve the kebabs over a bed of brown or white rice, being sure to add 1 Starch Exchange for 1/3 cup rice. Recipe from The New Family Cookbook For People With Diabetes, ©1999 by the American Diabetes Association and The American Dietetic Association.

1 pound salmon, swordfish, or other firm-fleshed fish, cut
     into 1-inch cubes
1/2 cup chopped onion
3 Tbsp fresh lemon juice
1 Tbsp teriyaki sauce (optional)*
1/8 tsp freshly ground pepper
1 small onion, cut in wedges
1/2 green bell pepper, seeded and cut into 1- to 1-1/2-inch
   cubes
4 cherry tomatoes
1 zucchini, cut into 1-inch pieces
4 whole mushrooms

*Optional ingredients are not included in the nutritional analysis

     Combine the fish, chopped onion, lemon juice teriyaki sauce (if using) and pepper in a glass bowl. Mix well, cover and marinate for 2 to 6 hours in the refrigerator.

     If using bamboo skewers, soak them in water for 15 minutes. Preheat the broiler and prepare the broiler pan with nonstick pan spray, or prepare a charcoal grill.

     On 4 skewers, alternate fish cubes and vegetables. Brush the marinade over the skewered food.

     Barbecue or broil about 8 minutes, turning once and basting with marinade, until the fish is opaque and flakes easily. Discard any remaining marinade. Makes 4 Servings.

Per Serving: 165 Cal; 5 g Total Fat (1 g Sat Fat); 7 g Carb; 44 mg Cholesterol; 107 mg Sodium; 23 g Protein; 2 g Fiber. Exchanges: 3 Lean Meat; 2 Veg; 1 Fat.

ROASTED SALMON WITH MUSTARD SAUCE
This recipe makes four servings, but the quantities can easily be halved to prepare a Valentine’s Day Dinner for two.
Recipe by Dana Jacobi for the AICR.

2 Tbsp honey mustard
2 Tbsp coarse-seed prepared mustard
2 Tbsp drained white horseradish
2 Tbsp fat-free sour cream
2 tsp fresh squeezed lemon juice
Salt and freshly ground black pepper
1 medium leek, white part only, halved lengthwise and very
   thinly sliced
1 1/2 cup non-fat, reduced-sodium chicken broth, divided
1 package (10-16 oz.) defrosted frozen chopped spinach,
   squeezed dry
Canola or olive oil spray
1-1/4 pounds salmon filet, skinned and cut in 4 pieces

     Preheat oven to 500°F degrees.

     In a small bowl, whisk together the mustards, horseradish, sour cream and lemon juice. Season to taste with salt and pepper. Set aside near the oven to warm.

     Place a medium, non-stick skillet over medium-high heat. Add leeks and 1/2 cup broth. Simmer until liquid is almost evaporated and leeks are almost soft, 5 minutes. Add spinach and remaining broth. Cook until spinach is almost tender but still slightly al dente, about 8 minutes. Season to taste with salt and pepper.

     Coat a medium, oven-proof skillet with spray oil and heat over medium-high until hot. Add salmon, skin-side up. Sauté until lightly browned on both sides, about 3 minutes.

     Transfer pan to oven. Bake until salmon is translucent at the center of thickest part, about 5 to 8 minutes depending on thickness of filets.

     Meanwhile, use spinach to make a bed in the center of 4 plates. Set one salmon piece on each bed of spinach. Drizzle sauce across fish and spinach. Serve immediately.  Makes 4 Servings.

Sodium Alert: This recipe is not suitable for those on sodium-restricted meal plans.

Per serving: 340 calories; 18 g Total Fat (3 g Sat Fat); 13 g Carb,  610 mg Sodium; 33 g Protein; 3 g Dietary Fiber.  Exchanges: 1 Starch; 4 Lean Meat; 3-1/2 Fat.

FISH BUNDLES
When the French cook en papillote, they steam the food in parchment paper. Here we use aluminum foil to provide the same results. Both dinner and cleanup are super quick. Recipe from the American Heart Association Quick & Easy Cookbook, ©1995 by the American Heart Association.

4 fish fillets (about 4-ounces each) such as salmon, sea bass,     red snapper or trout
4 medium Italian plum tomatoes, OR about 2 cups diced,
   seeded tomatoes
Vegetable cooking spray
1 tsp bottled chopped garlic, OR 2 medium cloves garlic,
   chopped
1/2 tsp salt
1/2 tsp crushed red pepper flakes
8 to 12 fresh basil leaves
1/4 cup dry white wine (regular or non-alcoholic)

     Preheat oven to 375°F or preheat grill on medium. Rinse fish and pat dry with paper towels. Core tomatoes; slice about 1/4-inch thick.

     Tear four sheets of aluminum foil, each about 12- x 10-inches. Fold each sheet in half, then open again. Lightly spray with vegetable cooking spray.

     To assemble bundles, place a fillet on right hand side of each sheet. Spread each fillet with garlic, then sprinkle with salt and crushed red pepper. Add basil and tomatoes. Pour 1 tablespoon wine over each serving. Fold foil over fish; tightly fold up all three sides of foil to enclose fish.

     Bake or grill bundles for about 15 minutes, or until fish flakes easily when tested with a fork. To serve, carefully unfold one side of foil (being careful not get a steam burn), and slice contents onto plate. Makes 4 Servings.

Per (3-ounce fish) Serving: 133 Cal; 2 g Total Fat (1 g Sat Fat); 3 g Carb; 47 mg Cholesterol; 376 mg Sodium; 22 g Protein; 1 g Fiber. Exchanges: 3 Lean Meat; 1 Veg.

SALMON WITH GRAPEFRUIT SAUCE
Salmon tastes better the more simply it's prepared. Slightly sweet yet tart grapefruit juice intensifies the flavor of the sauce and also helps keep the fish from drying out. Garnish with ruby red grapefruit segments mixed with chopped fresh basil to complement the beautiful orange-pink color of the fish. Recipe from The New Family Cookbook For People With Diabetes, ©1999 by the American Diabetes Association and The American Dietetic Association.

1/2 cup minced shallots or finely chopped sweet onion
2 tsp olive oil
1 large salmon fillet (1 pound), cut into 4 pieces
3/4 cup fresh grapefruit juice, preferably pink or ruby red
Segments from one whole grapefruit**

**Note: One whole grapefruit equals 2 Fruit Exchanges or 1/2 Fruit Exchange per serving

     Sauté the shallots in the oil in a nonstick skillet until tender, about 4 minutes. Add the salmon and grapefruit juice. Cover and simmer over low heat until the salmon is opaque, about 6 to 8 minutes. Transfer the salmon to warm serving plates.

     Increase the heat and simmer the juices about 2 minutes until reduced to 1/2-cup; pour over the salmon. Garnish with grapefruit segments, if desired. Makes 4 Servings.

Per Serving: 242 Cal; 12 g Total Fat (2 g Sat Fat); 8 g Carb; 70 mg Cholesterol; 56 mg Sodium; 25 g Protein; 1 g Fiber. Exchanges: 4 Lean Meat; 1/2 Fruit; 2 Fat.

POACHED SALMON WITH SPINACH
Recipe from the American Heart Association Quick & Easy Cookbook, ©1995 by the American Heart Association.