DATE NIGHT: Salmon with Allégro Ricotta & Coriander

Salmon with Ricotta & Coriander

Serves: 4

This protein-rich recipe is sure to tide you over until your next meal. It also delivers a good dose of omega-3, fatty acids that are essential for a healthy heart and may even help boost your morale! And as for coriander, it provides antioxidants and is a source of vitamin K. This is a nice meal to prepare for a special someone -- Valentine's Day isn't too far away!

By Chef Giovanni Apollo.

Ingredients
250 ml (1 cup) of  4% low sodium ricotta
24 coriander leaves, finely chopped
juice of 1 lemon
salt and pepper to taste
1 tsp olive oil
4 salmon fillets (150 g each)

Directions

In a bowl, using a whisk vigorously mix the ricotta, 3/4 of the coriander and the lemon juice. Season with salt and pepper. Let rest in the refrigerator for 15 minutes. Preheat oven to 350°F, then heat a large oven-proof skillet on the stovetop on medium high heat. Coat skillet with olive oil. Season the salmon fillets with salt and pepper and sprinkle them with the remaining coriander. Place fillets, skin down, in the hot pan and cook for 5 minutes. Transfer to oven and cook another 5–10 minutes until fish flakes easily with a fork. Garnish with coriander-flavoured ricotta. Serve immediately.


Nutrition Facts (per 1 portion): Calories 320; Fat 18 g, 28%; Sodium 160 mg, 7%; Carbohydrate 3 g,1%; Fibres 0 g, 0%; Protein 37 g
 

Broiled Salmon with Lemongrass

Ingredients:

• 3 stalks lemongrass bottom third only finely chopped
• 3 Tablespoons soy sauce
• 2 Tablespoons peeled and coarsely grated ginger
• 2 Plum tomatoes
• 2 Tablespoons fresh cilantro, chopped finely
• Juice of 1 lemon
• 2 Scallions, thinly sliced
• 4 to 6 Salmon fillets or steaks, 1 to 1.5 lbs.

How to make it:

1. Combine all ingredients, except salmon
2. Put salmon on large platter and pour marinade over the whole fillet
3. Let marinate approx. 2 hours
4. Preheat broiler, Remove salmon from marinade and broil 15 min. for med., 20 min. for well done

• Very high in niacin
• High in phosphorus
• Very high in selenium
• Very high in vitamin B12

Baked Cod with Lemon-Thyme Salt

You can use this recipe with any white fish fillet. It's very easy to make. I found the recipe on the Whole Foods Website in which they used Tilapia.
 
Ingredients:

• 2 shallots, finely chopped
• 4 Cod fillets, skinless
• Olive Oil
• 1 teaspoon thyme leaves (fresh)
• 1 teaspoon flaky sea salt
• Zest from 2 lemons

How to make it:

1. Preheat oven to 350
2. Sprinkle shallot in the bottom of a baking dish large enough to hold the fish in a single layer
3. Rub each fillet all over with olive oil
4. Place fillets on top of shallots in the baking dish
5. Bake for 15 minutes or until flesh is opaque and flakes with a fork
6. While fish is cooking combine thyme, salt and zest in a small bowl
7. When fish is done sprinkle a little of the thyme mix over each fish
8. Serve immediately
   Note:
   If you have left over thyme mix, it's great on green salads or cooked veggies

• High in niacin
• Very high in phosphorus
• High in potassium
• Very high in selenium
• Very high in vitamin B6
• High in vitamin B12

Ginger Orange Flounder

Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. You can easily substitute with Salmon or Tiliapia.

Makes 4 servings.

INGREDIENTS
1 lb flounder
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.

Why you should be taking Fish Oil Supplements

IF YOU ARE GOING TO USE ONE SUPPLEMENT USE --> FISH OIL, BECAUSE:
- They are anti-inflammatory (protecting your heart)
- They help you reduce triglycerides (a bad fat in your blood)
- They are anti-thrombotic (which means omega-3s fight blood clots)

I suggest using Omega-3 capsules as there is no taste and no fishy burps this method.

There is evidence from multiple studies supporting intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements lowers triglycerides, reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques ("hardening of the arteries"), and lowers blood pressure slightly. However, high doses may have harmful effects, such as an increased risk of bleeding. Although similar benefits are proposed for alpha-linolenic acid, scientific evidence is less compelling, and beneficial effects may be less pronounced.

High blood pressure Multiple human trials report small reductions in blood pressure with intake of omega-3 fatty acid. DHA may have greater benefits than EPA. However, high intakes of omega-3 fatty acids per day may be necessary to obtain clinically relevant effects, and at this dose level, there is an increased risk of bleeding. Therefore, a qualified healthcare provider should be consulted prior to starting treatment with supplements.					A
Hypertriglyceridemia (fish oil / EPA plus DHA) There is strong scientific evidence from human trials that omega-3 fatty acids from fish or fish oil supplements (EPA + DHA) significantly reduce blood triglyceride levels. Benefits appear to be dose-dependent. Fish oil supplements also appear to cause small improvements in high-density lipoprotein ("good cholesterol"); however, increases (worsening) in low-density lipoprotein levels (LDL/"bad cholesterol") are also observed. It is not clear if alpha-linolenic acid significantly affects triglyceride levels, and there is conflicting evidence in this area. The American Heart Association has published recommendations for EPA + DHA. Because of the risk of bleeding from omega-3 fatty acids, a qualified healthcare provider should be consulted prior to starting treatment with supplements. There is growing evidence that reducing C-Reactive Protein (CRP) is beneficial towards favorable cardiovascular outcomes, although additional research is pending in this area. The data on fish oils and CRP levels is mixed.

Benefits of Fish oil for Women

Since fish oil is associated with reduced bodily inflammation, regular consumption may prevent or alleviate bloating and pain caused by PMS. According to the University of Maryland Medical Center (UMMC), women who take fish oil supplements regularly report fewer menstrual cramps than women who do not. The omega-3 fats present in fish oil also improve brain function, which contribute to mood balance and emotional health. For this reason, fish oil may help reduce the severity and frequency of mood swings associated with PMS.

For best results in reducing PMS symptoms through fish oil, a woman may opt to consume coldwater fish at least twice weekly and/or take daily fish oil supplements. Fish oil supplements contain both healthy acids that fatty fish provide–EPA (eicosapentaenoic) and DHA (docosahexaenoic acid). The UMMC suggests basing fish oil dosage on EPA and DHA content rather than amount of fish oil contained for best results. Standard fish oil supplement provide approximately 180 mg (milligrams) of EPA and 120 mg of DHA. The UMMC recommends a maximum daily dosage of 3 grams of fish oil for most adults, as excessive intake can increase bleeding.

Dijon Salmon with Dill Cream Sauce

Dijon Salmon with Dill Cream Sauce
Serves 4

This is a low-fat, low-calorie, heart-healthy dish that is good for your entire family. A delightful fish entrée with mouth-watering flavor, tastes great with asparagus or steamed broccoli.

Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed



Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.


Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram,
Cholesterol: 76mg,
Potassium: 703g. Calories: 190.

How to Select Salmon, Fish and Seafood

The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.

The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.

Just two servings of Omega-3-rich fish per week can lower triglycerides. Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.

Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.

Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.

Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.

When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.

The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

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Red Snapper Dinner

This variation calls for soy sauce and orange juice which gives the dish a remarkable oriental flavor. Makes 4 servings.


1 lb red snapper
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in fat, cholesterol, sodium and sugar. The only fats this fish contains are omega 3 fatty acids, that actually provide benefits for your heart. If you are concerned about women’s fitness, you need to be concerned about your heart. Choose heart healthy recipes that like this one, are low in fat and salt.

Do you have a favorite seafood recipe you’d like to share?  Do so in the comment space below:

30 Minute Meals: Sunday Menu

Sunday: Tilapia Tacos

Makes: 4 servings with leftovers
Prep time: 15 minutes
Cook time: 5 minutes




Ingredients
1 lime
1 cup grape tomatoes, chopped
1/2 cup cilantro, chopped
1/2 jalapeno, seeded and finely chopped
1/2 sweet onion, finely chopped
1/2 teaspoon salt
1 cup plain nonfat Greek yogurt
2 tablespoons mayonnaise
2 cups green or red cabbage, sliced into narrow strips
1 tablespoon olive oil
1 pound tilapia fillets
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
8 small whole wheat tortillas
1 avocado, cut into 8 long slices

Directions
1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with smoked paprika, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here's what you need...

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.