Here are some of my favorite ash Diet Seafood Friendly recipes. Dash diet fish tacos, some Cajun Spicy Salmon Patties and some Sweet salmon with carrots and Chilly Lime Salmon with Peppers and Potatoes.
DASH Diet Tacos with Cilantro - Lime -Tilapia
These Cilantro Lime
Tilapia Tacos Are Fresh Tasting And A Healthier Version Of The Traditional Beef
Taco.
Ingredients:
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1 pound
tilapia filets, rinsed and patted dry
1 teaspoon olive oil
1 small onion, chopped
4 cloves garlic, finely minced
2 jalapeno peppers, chopped (seeds removed for less heat)
2 cups diced tomatoes
1/4 cup fresh cilantro, chopped
3 tablespoons lime juice
Directions:
Heat olive
oil in a skillet. Sauté onions until translucent, then add garlic. Mix well.
Place tilapia in the skillet and cook until the flesh starts to flake.
Add jalapeno peppers, tomatoes, cilantro and lime juice.
Sauté over medium-high heat for about 5 minutes, breaking up the fish to get
everything mixed well.
Season to taste with a little cracked pepper.
Meanwhile, heat tortillas on a skillet a few minutes on each side to warm.
Serve a little over ¼ cup of fish on each warmed tortilla with two slices of
avocado.
Split 1/4 cup of shredded cabbage and 1 tablespoon of low-fat or fat free sour
cream (optional) between 2 tacos.
Garnish with fresh chopped cilantro and lime wedges.
Makes 4 Servings (2 Tacos per Serving)
Nutritional
Info Per Serving
(With Sour Cream) 427 calories, 12 g total fat, 2 g saturated fat, 45 g carbs,
35 g protein, 5 g fiber, 142 mg sodium, 60 mg calcium
Cajun Spicy Salmon
Patties
Salmon has a rich flavor to it and when you spice them up with a little of my Cajun Spice Mix, then they are delicious.
Ingredients
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- 1 1/2 lb. salmon fillets, skin on and deboned
- 1 tablespoon
Cajun Spice Mix
- 2 green
onions, root ends trimmed, thinly sliced
- 1/4
white onion, finely diced
- 1/4 cup
chopped fresh cilantro or basil
- Zest of
1 lemon, plus 1/2 lemon for squeezing
- 1 egg,
lightly beaten
- 3 Tbsp chickpea
flour, or 1/4 cup breadcrumbs
- Vegetable oil for frying
Directions
Preheat oven to 375dg F. Line a baking pan with
parchment paper.
Place the salmon fillets
skin-side down on the prepared baking pan. Bake until the fish turns light
pink, 10 to 12 minutes. Transfer to a plate. Once cool enough to handle, peel
off and discard the salmon skin. Put a fresh piece of parchment on the baking
pan.
Using two forks flake the
cooked salmon into small pieces and transfer to a large mixing bowl. Add the
breadcrumbs, green onions, white onions, cilantro, lemon zest, egg, and
chickpea flour. Stir to combine. Make small salmon patties, 2 1/2 inches wide,
using about 1/2 cup of the mixture per patty. Place the patties in the prepared
baking pan. Cover with aluminum foil or plastic wrap and refrigerate for 30
minutes, or overnight, to help the patties firm up for successful frying.
When ready to cook, line a
large plate with paper towels. In a large skillet, heat 2 to 3 Tbsp vegetable
oil over medium-high heat until the oil begins to ripple. Carefully put two
patties into the skillet and cook until golden brown, 3 to 4 minutes. Flip the
patties and cook for another 2 to 3 minutes. Transfer the patties to the
prepared plate. Discard any browned bits from the skillet and repeat with the
remaining patties, adding more oil and adjusting the heat as needed. Serve warm
with a squeeze of lemon juice and a drizzle of dressing.
SWEET SALMON with CINNAMON CARROTS
This sweet
crusted salmon with maple-spiced carrots is ready in just 30 minutes and cooked
in one pan has 510 mg of sodium with 1 fish fillet and ½ cup of carrots portion
size.
INGREDIENTS (4 people)
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4 frozen of fresh Salmon fillets
1 lb. carrots, diagonally cut into ¼ inch slices
¼ cup pure maple syrup
½ teaspoon pumpkin spice mix
8 multi grain saltine crackers
3 tablespoon roasted pumpkin seeds
DIRECTION
Thaw fish, if frozen. Preheat oven to 425 degrees F.
Line a 15x10-inch baking pan with foil; set aside.
Combine carrots, 3 tablespoons maple syrup, and the
pumpkin pie spice in a large bowl. Arrange the carrots on one-half of the
prepared baking pan. Bake for 10 minutes.
Meanwhile, rinse the fish; pat dry with paper
towels. Combine crushed crackers, 3 tablespoons of the pumpkin seeds, and the
remaining 1/4 teaspoon salt in a shallow dish. Brush the top of the fish with
the remaining 1 tablespoon maple syrup. Sprinkle with the cracker mixture,
pressing to adhere. Place the fish in the baking pan next to the carrots.
Lightly coat the top of the fish with cooking spray. Bake for 10 to 15 minutes more
or until the fish flakes easily when tested with a fork and the carrots are
tender.
To
serve, divide the carrots among dinner plates and sprinkle with the remaining 2
teaspoons pumpkin seeds. Top with the salmon.
Chili Lime Salmon with Peppers and
Potatoes
A simple but tasty Chili Lime Salmon and toss in some peppers and potatoes to make this quick and easy one pan dinner.
Ingredients
1 ½ lbs. of Wild Salmon, skinned and cut into
4 portions
1 lime, zested
½ teaspoon garlic powder
1 teaspoon cumin
2 teaspoon chili powder. ½ teaspoon ground
pepper
2 tablespoon f Extra Virgin Olive Oil
1 pound of potatoes, cut into ¾ inch slices
Directions
Pre heat oven 425degrees F.
Toss potatoes, 1 tablespoon oil, 1/4 teaspoon
salt and pepper together in a medium bowl. Transfer to the prepared pan and
roast for 15 minutes.
Meanwhile, combine chili powder, cumin, garlic
powder, lime zest and the remaining 1/2 teaspoon salt in a small bowl. Place
bell peppers in the medium bowl and add the remaining 1 tablespoon oil and 1/2
tablespoon of the spice mixture; toss well to coat. Coat the salmon with the
remaining spice mixture.
After 15 minutes, remove the pan from the
oven. Add the peppers and stir to combine. Roast for 5 minutes. Remove from the
oven; move some of the vegetables over and add the salmon to the pan. Roast
until the salmon is just cooked through, 6 to 8 minutes. Serve with lime
wedges.
Serving Size: 1 1/4 cup vegetables & 1
piece fish Protein 35.4g, Sodium 516.6 mg
