Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 mg Sodium

Barbecued Salmon

(makes 4-6 servings)

Ingredients:

• 1½ pounds salmon
  
  


• 2 tbsp olive oil or vegetable oil
  
  


• ½ tsp dried dill or basil (fresh herbs may be used)
  
  


• 1 garlic clove, minced
  
  


• 1 tbsp lemon juice
  
  


• pepper to taste
  
  


• Salt to taste (Nutrition Facts are calculated without added salt)
  
  

Preparation:

• Prepare grill.
  
  


• Combine oil, herbs, garlic, lemon juice, salt and pepper in a small-sized bowl.
  
  


• Brush salmon with herbed mixture.
  
  


• Cook salmon for 6 to 8 minutes per side, or until done. (the fish flakes easily with a fork.)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (121 g)): 232 Calories, 24 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 14 g fat, 2 g saturated fat, 70 mg cholesterol, 53 mg sodium

Apricot Glazed Salmon

(makes 4 servings)

Ingredients:

• 1 (12 oz.) fresh skinless salmon fillet (about 1" thick)
  
  


• ⅓ cup dried apricots, chopped
  
  


• 1½ cups apricot nectar (juice)
  
  


• ¼ tsp cinnamon
  
  


• ⅛ tsp cayenne pepper
  
  


• 2 tbsp honey
  
  


• 2 tbsp reduced sodium soy sauce
  
  


• 1 tbsp grated fresh ginger
  
  


• 2 cloves garlic, minced
  
  


• Low-fat cooking spray
  
  

Preparation:

• Stir in all ingredients for the glaze in a small-sized saucepan, and bring to boiling at medium-high then reduce heat to medium-low and simmer, uncovered for about 20 minutes, stirring occasionally.
  
  


• Move oven rack to about 4” below broiler then turn on broiler.
  
  


• Spray a broiler pan with low-fat cooking spray then center salmon on pan then broil until fish flakes easily when tested with a fork (about 10-12 minutes). Brush fish with some of the apricot glaze every 3-4 minutes.
  
  


• Serve salmon with glaze.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (212 g)): 247 Calories, 20 g Protein, 30 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 1 g saturated fat, 38 mg cholesterol, 344 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
  


• 1 cup diced potato
  
  


• ¼ cup celery, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 tbsp water
  
  


• 2 tbsp flour
  
  


• ¼ tsp pepper
  
  


• ¼ tsp dried dill
  
  


• 2 (13 oz.) cans of evaporated skim milk
  
  


• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
  


• ½ cup part-skim mozzarella cheese, grated
  
  


• 2 tbsp chopped fresh parsley
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
  


• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
  


• Stir in cheese and parsley. Season with salt and pepper before serve
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Smoky Salmon Spread

(makes 2 cups)

Ingredients:

• 1 (15-½oz.)can salmon, drained
  
  


• 8 oz. non-fat cream cheese
  
  


• ¼ cup low fat sour cream
  
  


• 1 garlic clove, minced
  
  


• 1 tbsp parsley, minced
  
  


• 2 tbsp onion, finely chopped
  
  


• 1 tbsp lemon juice
  
  


• 1 to 1½ tsp horseradish
  
  


• ½ tsp liquid smoke
  
  


• 1 tbsp lemon juice
  
  

Preparation:

• Combine ingredients together in food processor or by hand in a mixing bowl. Chill several hours before serving in refrigerator.
  
  

Make 40 Servings:

Weight loss recipes Amount Per Serving (1 tbsp (20 g)): 31 Calories, 3 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 10 mg cholesterol, 81 mg sodium