Fat Tuesday Recipes!!!

Jeniferlee
on 2/20/07 3:15 am - DA UP OF, MI

Now that I got you to look! They are more like LENT recipes..... They are from a weekly email from LivingAfterWLS. Kaye sends out some great recipes and I thought ya'll might like some recipes....that are good for you! Swim Upstream with Salmon Did you know that adult salmon swim upstream to the same area where they hatched? Marine Scientists belive this is accomplished by an imprinted sense of smell the fish are born with. This journey may be only a few hundred yards or over two thousand miles depending on the species and the stream. And we thought WLS folks had a journey! Salmon is a delicious favorite among fish lovers, and even those who don't love fish. Salmon is rich in nutritional value and contains heart-healthy Omega 3 fatty acids. Most supermarkets carry fresh salmon year-round. Flash-frozen salmon is also available year round. Important to our community, most WLS patients report a great tolerance of salmon, both fresh and canned. A 4-ounce serving of salmon is 261 calories, 29 grams protein, 5 grams fat (less than 1 gram saturated) and 0 grams carbohydrate. It is rich in tryptophan, Vitamin D, the nutritional rock star omega 3 Fatty Acids (selenium, niacin and cobalamin.) The Nutritional Power of Fish Broiled Peppered Salmon This is the easiest salmon dish to prepare and it takes less than 20 minutes from start to finish. Purchase a salmon fillet skinned and pin bones removed. You can commonly find this select cut for less than $6 per pound or $1.50/4-ounce serving. 1 Salmon fillet (estimate 4-ounces per person) Salt & Pepper 1 Tablespoon light olive oil Preheat oven broiler. Remove salmon from package and place on parchment or waxed paper. Salt and pepper generously. On the stovetop heat an oven-safe flat grill or skillet over high heat. Add olive oil. Add salmon fillet. Cook 3 minutes. Without turning salmon place grill or skillet under broiler. Cook salmon 6 minutes or until flesh is opaque. Remove from broiler and let stand 5 minutes. Serve Peppered Broiled salmon with tossed green salad and apple slices. Basic Baked Salmon Baked Citrus-Herb Salmon This citrus infused dish is delicious and great this time of year when citrus is readiy available. It is quick to prepare and quite showy for little effort. As always with LAWLS recipes the left-overs are great! And clean-up is a breeze when you line the pan with foil. Non-fat Cooking spray 1 skinless salmon fillet (figure 4-ounces/person) 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 tablespoons grated lemon rind 1 tablespoon grated orange rind 1 bunch fresh herbs: chives, thyme, oregano and tarragon 1 or 2 lemons thinly sliced Preheat oven to 450°. Line a shallow roasting pan with foil; coat foil with cooking spray. Sprinkle salmon with salt and pepper. Combine rinds; spread over fish. Arrange chives, thyme, oregano, and tarragon horizontally across fish. Arrange lemon slices on top of herbs. Place fish on prepared pan. Cover with foil; seal. Bake at 450° for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature. Per 4-ounce serving: Calories 260, Fat 5 grams. Protein 29 grams; Cholesterol 75mg; Calcium 17mg; Sodium 292mg Grapefruit Broiled Salmon Salmon with Gingered Teriyaki Sauce by Lucinda Page 136, Neighborhood Cookbook nonstick cooking spray 2 Tablespoons teriyaki sauce 1/2 teaspoon ground ginger 3 teaspoons fresh cilantro, chopped 4 (4-ounce) salmon filets, about an inch thick 4 (1-inch thick) slices fresh pineapple, cut in half Preheat oven to 450F. Lightly coat a large shallow banking pan with nonstick cooking spray. In a small bowl combine teriyaki sauce, ginger and cilantro. Set aside. Rinse fish; pat dry with paper towels. Place salmon and pineapple in baking pan. Brush with teriyaki mixture. Bake uncovered for 10-12 minutes or until fish flakes easily with a fork. Nutrition: serves 4. Per serving: 194 calories, 24 grams protein, 4 grams fat (1 saturated) 15 grams carbohydrate and 1 gram dietary fiber. Salmon with Mushrooms & Red Wine Sauce ********************************************* Again these are copied from a weekly email I get from livingafterwls.com Wouldn't want to get busted by the internet recipe police..... Have a awesome day!