Dash Diet Seafood Recipes

 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:

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

• 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)

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

2 Medium size bell peppers (green or red)

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