IIFYM "If It Fit Your Macros"

Archive for the ‘Fish & Seafood’ Category

Baked Salmon with Creamy Garlic Sauce

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I made this last night for the first time and everyone loved it.  It’s going into my weekly menu recipe rotation.
As you can see I accidentally took a video instead of a picture so I just took a screen shot so I can post a pic.  

Baked Salmon with Creamy Garlic sauce

Ingredients

Sauce:

3 TBS butter
3 TBS finely minced green onion
4 finely minced garlic cloves
1/4 cup white wine
1 TBS lemon juice
1/2 cup heavy cream
dash pepper

Salmon:
1 salmon (whole fillet – slice into 6 pieces)
salt and pepper

Instructions

Preheat the oven to 450 degrees F.  (I used convection)

Sauce:

Melt butter in a small saucepan on medium heat and sauté onion and garlic until soft (about 4 min) if butter starts to brown, turn down the heat.
Add wine and lemon juice.
Let simmer slowly until reduced by half.

Meanwhile, place salmon on a parchment paper lined baking sheet.
Sprinkle salt and pepper.
Bake at 450 °F for 12-15 minutes or until just cooked through.
Don’t over-cook or your fish will be dry.

Once liquid for the sauce has reduced, and while salmon is cooking, add cream and pepper to sauce.
Reduce heat to low and stir occasionally while waiting for salmon to finish.
Taste and add lemon juice, salt or pepper to your taste preference.
Place salmon on a plate and top with the sauce.

 Voila! Easy, excellent dish.   

(I served it with parmesan roasted asparagus and a salad.)

Mussels White Wine Cream Sauce

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This was a big hit in our house, hope it is in yours too.  Enjoy!!

Ingredients

2 lbs fresh mussels
4 cloves garlic, minced
2 ribs of celery, diced
1 small onion, diced
2 tablespoons butter or 2 tablespoons oil
1/2 cup dry white wine
1/4 cup heavy cream
4 tablespoons parsley, chopped
1 lemons, quartered
salt & pepper

Preparation
In a pot large enough to hold mussels, heat butter on medium heat.
Add garlic  celery and onions, sautee for 5 minutes.
Add mussels, toss and warm for 2 minutes.

Add wine, cream, salt& pepper.
Raise heat to med-high, cover and cook 5 minutes.
Check during cooking.
Do not overcook.
Mussels are done when shells have opened.  Discard any mussels that haven’t opened.
Divide into 4 bowl with broth.
Garnish with parsley and lemon wedge.

Serve with shoestring fries and a warmed loaf of sour dough bread.
(this is for the carb eaters at the table)

My lunch

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Tuna = 0 g
Mayonnaise 1 Tb = 0
Olives 5 sliced = 1
Onion 1 tsp = 1
Salad = 0
French dressing 1 Tb = 2

Total: 4 net carbs

Baccalà Salad~Salted Cod Salad

Dried Salted Cod – Baccalà

Baccalà is Italian for salted cod. Most baccalà dishes require that the fish be soaked in water over night and changing water numerous times to remove excess saltiness.

Ingredients:

2 lbs. Soaked Baccalà for 24 hours, changing water frequently
2 stalks of celery thinly sliced
¼ cup Pitted Green Olives cut into halves
3 Tbl. Extra Virgin Olive Oil
juice of 1 lemon
1 tsp. Black Pepper
2 tsp. Garlic (chopped)
1/2 cup Fresh Parsley (chopped)

Preparation:

Boil Baccala for 10 -15 minutes, until it is soft and flakes when pulled apart.
Drain boiled Baccala in a colander.
For the dressing: In a large bowl, add celery, olives, garlic, olive oil, lemon juice, parsley and pepper.
Gently break Baccala apart by hand and add to the dressing mixture.
Mix all ingredients.
Chill for 1 hour and serve.

Tuna Taco Wraps

Tuna Taco Wraps

Ingredients:
1 can Albacore tuna
1 Tb light Mayonnaise
1 tsp tangy relish or diced pickle
1 Tb lemon juice
1 rib chopped celery
Salt & Pepper to taste
5 leaves romaine lettuce
3 cherry tomatoes

Preparation:
Combine all ingredients except for the romaine lettuce & tomatoes.

Place romaine lettuce leaves on a plate and spoon tuna on top.
Fold and eat it like a taco shell.

Eat and enjoy!!

NOTE:
By the way those cherry tomatoes are from my garden.  They’re so sweet!!
Also my legs are so sore from my first spin class I did yesterday.  But can you believe I’m contemplating going for another spin tomorrow LOL What can I say I love the pain!! and the satisfaction of finishing the class and not passing out 🙂

QUESTION???
For those who have done a spin class, Will you do it again?

Bacon Arugula Shrimp Salad

I came across this recipe on myrecipes.com and thought I’d share this with you.

Bacon Arugula Shrimp Salad

Ingredients

2 slices center-cut bacon
1 1/2 pounds peeled and deveined large shrimp
5 cups arugula leaves
1 cup halved cherry tomatoes
2 tablespoons plain low-fat yogurt
2 tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper

Preparation

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from the pan, reserving 1 teaspoon drippings in pan. Crumble bacon, and set aside. Add shrimp to drippings in the pan; sauté 5 minutes or until done. Using a slotted spoon, transfer shrimp to a large bowl. Add arugula leaves and halved cherry tomatoes to shrimp; toss gently.

Combine yogurt, vinegar, oil, and pepper in a small bowl, stirring well with a whisk. Drizzle vinegar mixture over shrimp mixture; toss gently to combine. Place 2 1/4 cups salad mixture on each of 4 plates; divide crumbled bacon evenly among salads.

Makes: 4 servings

Nutritional Information
Amount per serving

Calories: 247
Calories from fat: 28%
Fat: 7.8g
Protein: 36.8g
Carbohydrate: 5.4g
Fiber: 0.8g
Net Carbs: 4.6 g

Lemon Garlic Trout Recipe

Ingredients

1 tbsp extra-virgin olive oil
2 tbsp minced garlic
1 tsp finely grated lemon rind
3 tbsp lemon juice
1 pinch each salt and pepper
1 tsp oregano

2 rainbow trout fillets, (about 375 g total)

Preparation:

In a large non-stick fry pan add olive oil and garlic, saute.

Arrange fish, skin side down, cook until the edge of fish turns pink then gently turn over.  Remove skin and discard season fish with salt and pepper.  Cook for 5 minutes.

Remove fish and place in a serving platter.

In fry pan add lemon juice, lemon rind and oregano, scrap off bits in pans.  Cook for 1 minute and then pour over fish and serve.

Serve with green beans, and green salad.

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