Baked Dijon Salmon

contributed by Jane Harris

4c. butter, melted
3-4T. dijon mustard
2T. honey
1/4c. bread crumbs (i used italian)
4t. fresh chopped parsley or 2t. italian seasoning
4(4 oz.) salmon fillets

oven: 400

stir together butter, mustard, and honey until well incorporated. set aside. mix together bread crumbs with parsley/italian seasoning.
place salmon in 9×13 fined with foil and sprayed. season each with salt and pepper. spoon each fillet with honey mustard mix and sprinkle tops with bread crumbs. bake 12-15 minutes or until it flakes with fork.


Spicy Shrimp

contributed by Marcia Curtis Bailey

6 bacon strips, diced
…1 cup butter, cubed
2 tablespoons seafood seasoning
2 tablespoons Dijon mustard
1-1/2 teaspoons chili powder
1 teaspoon pepper
1/2 to 1 teaspoon Louisiana-style hot sauce
1/4 teaspoon each dried basil, oregano and thyme
2 garlic cloves, minced
1-1/2 pounds uncooked shell-on medium shrimp

•In a large skillet, cook bacon over medium heat until partially
cooked but not crisp; drain. Stir in the butter, seafood seasoning,
mustard, chili powder, pepper, hot sauce, basil, oregano and thyme.
Cook over low heat for minutes. Add garlic; cook 1 minute longer.

•Place the shrimp in an ungreased 13-in. x 9-in. baking dish. Add
sauce and stir to coat. Bake, uncovered, at 375° for 20-25
minutes or until shrimp turn pink, stirring twice. Yield: 6

Tilapia en Papillote (in paper)

contributed by Jessica Brown Geisbrecht

put a large square of parchment paper in a loaf tin, put in one serving of asparagus, toss with a little olive oil and garlic. Set the defrosted tilapia on top of the asparagus, put more garlic on top, then green onion and parsley. Seal up the edges of the paper, so you have a little package of dinner then pop in the oven for 20-25 minutes at 375ºF – ENJOY!

Tilapia with Avocado Aioli Sauce

contributed by Holly Parker Gardner

The buttery avocado sauce moistens this already tender fish filet and cools the spiciness of the seasonings. If you like fish you’ll love this dish.

Four, 5-ounce tilapia or basa filets
…1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1 tablespoon chili powder
Kosher salt and freshly ground black pepper
2 tablespoons Hellmann’s Light or reduced fat mayonnaise
3 garlic cloves, chopped
Juice of one lime, about 2 tablespoons
1 medium ripe Hass avocado, peeled with seed removed (avocados are ripe when almost black and yield slightly when pressed with thumb)
Low-sodium chicken broth
Tabasco sauce, optional

Spray a grill pan (or sauté pan) with non-stick vegetable spray. Rinse the fish filets with cold water and pat dry with paper towels. Combine the garlic powder, cumin, chili powder, and ½ teaspoon salt in a small bowl and sprinkle some of the mixture on both sides of each filet. Puree the mayonnaise, garlic, lime juice and avocado until smooth using a food processor or blender- adding enough chicken broth so the mixture blends smoothly into a thick sauce. Transfer sauce to a small bowl and season with salt, pepper, and Tabasco, if using.

Heat the grill pan over medium high heat until smoking, and cook the filets for 3 minutes per side or until just opaque in the center.

Transfer filets to plates and serve with a small dollop of avocado cream on top.

Serves 4
Calories 216, fat 11g, carbs 3g, protein 26g

Creole Fish with Zuccini

contributed by Holly Parker Gardner

Creole Fish with Zucchini

Simple, simple, simple. This dish is easy to put together…while it’s simmering make a pot of rice for your family (use chicken broth for part of the water and throw in some herbs) and toss together a crispy green …salad. Dinner’s ready with hardly any fuss.

2 tablespoons olive oil
1 medium onion, diced
1 cup diced zucchini
1/2 cup diced celery
2 garlic cloves, minced
One 14.5 ounce can diced tomatoes, with juice
2 tablespoons minced fresh parsley, or 2 teaspoons dried parsley
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
1 bay leaf
1 pound Tilapia or other firm, white fish, cut into 1-inch pieces (OR shrimp)
1 teaspoon cornstarch

In a large skillet, cook onion, celery, zucchini, and garlic in olive oil over medium heat until tender – about 5 minutes. Stir in tomatoes, salt, paprika, cayenne pepper, and bay leaf. Bring to boil; reduce heat. Cover and simmer for 15 minutes.

Discard bay leaf. In a small bowl blend the cornstarch with 1/4 cup cold water – add to tomato vegetable mixture and cook 2 to 3 minutes, until thickened. Add fish and simmer over low heat 5-7 minutes until fish flakes easily with a fork. Makes 6 servings.

Per Serving: 142 Cal; 15 g Protein; 6 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 60 mg Sodium

Salmon (or Tilapia) with Dill Sauce

contributed by Holly Parker Gardner

Salmon (or Tilapia) with Dill Sauce

This sauce is perfect for the flavor of salmon but is also delicious with roasted tilapia or shrimp a…s well! I serve this dish with asparagus that I roast on the same sheet pan with the salmon.

¼ cup reduced fat sour cream or Greek yogurt
¼ cup reduced fat or light mayonnaise
2 tablespoons Dijon mustard (I use Grey Poupon)
1 tablespoon fresh or 1/2 teaspoon dried dill
Juice of 1/2 lemon
Kosher salt and freshly ground black pepper
Four, 6 ounce salmon filets
¾ pound fresh asparagus spears, trimmed
Olive oil

Blend sour cream, mayonnaise, and mustard until smooth. Add dill and lemon juice; season to taste with salt and black pepper. May be prepared in advance and chilled.

Preheat oven to 400 degrees. Arrange the salmon filets on one side of the baking sheet. Toss asparagus spears with 2 teaspoons of olive oil and place in a single layer on the baking sheet with the salmon. Generously season salmon and asparagus with salt and pepper. Roast 10 to 12 minutes or until salmon is just cooked through. Transfer to serving plates and spoon the mustard dill sauce over the roasted fish filets.

Serves 4
4 ounces salmon, 4 asparagus, 2 tablespoons sauce, calories 269, fat 12g, carbs 3g, protein 33g

Blackened Salmon

Contributed by Ali Masters  (Just tried it tonight and it was yummy!  Served with rice and veggies.)

2 1/2 tbsp paprika

3/4 tsp cayenne pepper

1 tsp dried thyme

1/2 tsp garlic powder

…1 1/2 tsp kosher salt

3 1/2 tbsp unsalted butter

juice of 1 lemon

4 6-ounce salmon fillets, skinned

Heat oven to 400.  Combine the paprika, cayenne, thyme, garlic powder, and 1/2 tsp of the salt in a shallow bowl.  In a saucepan, over medium heat, melt 2 1/2 tbsp of the butter.  Add the lemon juice.  Working with 1 salmon fillet at a time, dip the top and bottom halves first in the lemon butter, then in the spices.  Heat a large ovenproof skillet over med-high heat.  Cook the salmon until blackened, 2 minutes per side.  Transfer to the oven for 8 minutes.  Serve with a lemon wedge.