Keto Scottish Salmon in Cream

Many years ago I visited Scotland and, while there, I had the most wonderful salmon dish I had ever eaten! It was simple, but so elegant. I couldn’t get it out of my mind! When I got home I was determined to duplicate the recipe. This is what I came up with that almost exactly matches that fantastic dish! It is sophisticated and impressive enough for company or a special occasion, but quick and simple to make with only a few ingredients. Using fresh herbs is best, but in a pinch I’ve made this using dried and it turned out fine. This recipe makes two servings, but it’s easy to increase for a dinner party. It’s one of my favorite ways to prepare salmon that always brings back the wonderful memories of our Scotland vacation.

Keto Scottish Salmon in Cream

Makes 2 servings

2 salmon filets (5 oz. each)

1/2 cup heavy cream (or full-fat coconut milk for dairy free)

Juice of 1/2 lemon

1 tablespoon chopped fresh dill (or chives)

Salt and pepper to taste

1/2 to 1 teaspoon brown or dijon mustard, to taste

1 tablespoon chopped parsley

1. Preheat oven to 350°F.

2. Place salmon in a shallow dish that has been well buttered. Sprinkle with salt, pepper, lemon juice, chopped dill and/or chives.

3. Cover with foil. Cook in the preheated oven for 10 to 15 minutes until tender and the internal temperature reaches 125°F in the thickest part.

4. Meanwhile, in a small sauce pan, heat the cream gently, add the mustard and whisk. Heat until the sauce comes to a gentle simmer and thickens slightly. Spoon over the cooked fish. (If using coconut milk, you may need to simmer longer until the sauce is reduced and thickens.)

5. Garnish with chopped parsley and/or fresh dill sprigs. Serve with lemon wedges.

Nutritional Information per serving (1/2 recipe): 403 calories, 1.2 g carbohydrate (0.1 g dietary fiber, 0 g sugars), 32 g total fat (15.7 g saturated fat, 0 g trans fat), 80 mg cholesterol, 195 mg sodium, 19 mg calcium, 516 mg potassium, 1297 IU Vit A, 9 mg Vit C, 1 mg iron, 30.4 g protein. Net carbs per serving: 1.1 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Sweet and Sour Panfried Tilapia (or Sole)

This Asian-inspired, sweet and sour fish is a quick and very tasty meal! I first saw something similar to this dish in an Asian cookbook, but of course it contained flour, breadcrumbs and sugar. This recipe has been revamped to include keto ingredients, making it a perfect choice for a low carb diet. If fish is not your thing, you can replace the fish fillet with a thin chicken cutlet. Serve the fried fish and sauce over cooked riced cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onions.

Keto Sweet and Sour Panfried Tilapia (or Sole)

Makes 4 servings

2 tablespoons water

2 teaspoons rice vinegar

2 teaspoons soy sauce (or gluten free tamari sauce)

2 tablespoons no-sugar-added ketchup (I use Primal Kitchen brand)

3/4 teaspoon toasted sesame oil

2 teaspoons allulose or monkfruit sweetener

1/4 teaspoon cornstarch (or a pinch of xanthan gum)

1 large egg

1/3 cup unflavored whey protein powder

1 cup pork rind Panko

Salt and pepper

4 tilapia fillets (or sole), between 1 and 1-1/2 pounds

3 tablespoons refined coconut oil or avocado oil for frying

1. Make the sauce: In a small saucepan over low heat, stir together the 2 tablespoons water, rice vinegar, soy sauce, ketchup, sesame oil, allulose and cornstarch or xanthan gum. (If the sauce is too thick, add a little water to thin it out a bit.) Set aside.

2. In a shallow bowl, whisk the egg. Spread the whey protein powder and pork rind Panko on two separate plates. Season the whey protein powder with salt and pepper. Set up your dipping station in the following order: whey protein powder, beaten egg, then followed by the pork rind Panko.

3. Just before frying, pat the fish fillets with a paper towel to remove any excess moisture. Dip them first into the seasoned whey protein powder and shake off any excess, then the egg, and finally in the pork rind panko, coating evenly each side.

4. Heat a large, nonstick frying pan over medium-high heat until hot and add the refined coconut oil or avocado oil. Swirl your pan around to distribute the oil evenly in the pan. Add the fish and fry the first side about 4 minutes until golden. Very carefully, turn the fish fillets over and fry on the second side 3 to 4 minutes until golden. Serve immediately with the warm sauce.

5. Serving Suggestion: Serve the fried fish and sauce over cooked rice cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onion.

Nutritional Information per 1 fish fillet with sauce (no vegetables): 334 calories, 2.6 g carbohydrate (0 g fiber, 0.7 g sugars), 10.5 g total fat (3 g saturated fat, 0 g trans fat), 123 mg cholesterol, 447 mg sodium, 35.7 mg calcium, 377 mg potassium, 1 mg iron, 50 IU Vit A, 35 g protein. Net carbs: 2.6 grams.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not copy without the author’s permission.

French Style Stirred Scrambled Eggs with Smoked Salmon or Bacon

I eat eggs nearly every morning for breakfast, so it can get boring after a while! I always love trying new ways to prepare eggs and make my breakfast more exciting. I came across this technique for making soft, silky, decadent scrambled eggs and I am in love! The trick is to cook them over low heat and stir them constantly with a whisk. As soon as they are beginning to set and are still soft, remove them from the heat. I think this is going to be one of my very favorite ways of preparing eggs from now on!

French-Style Stirred Scrambled Eggs with Smoked Salmon or Bacon

Makes 2 servings

4 large eggs

1/8 to 1/4 teaspoon salt, to taste

1/8 teaspoon white pepper (or black pepper), or to taste

3 tablespoons heavy cream, divided

1 ounce smoked salmon, diced (or 2 slices cooked bacon, diced)

1 tablespoon unsalted butter

Optional Garnishes: chopped fresh chives or other herbs, diced tomato, flaked sea salt

1. In a bowl, whisk together the eggs, salt, pepper and 1 tablespoon of heavy cream.

2. Place a nonstick skillet over low heat and add the unsalted butter. When the butter is melted, swirl it around in the pan. Add the eggs and stir with a whisk continuously until just set, but still soft. Stir in the remaining 2 tablespoons of heavy cream. Remove from the heat and divide evenly into two serving bowls or ramekins.

3. Top with the diced smoked salmon or bacon and any other garnishes you desire. Drizzle with a tiny bit of additional heavy cream and serve immediately.

Nutritional Information per serving (1/2 recipe): 286 calories, 1 g carbohydrate (0 g dietary fiber, 0.4 g sugars), 24.9 g total fat (12.2 g saturated fat, 0 g trans fat), 421 mg cholesterol, 556 mg sodium, 60.1 mg calcium, 165 mg potassium, 2 mg iron, 309 IU Vit A, 15.2 g protein.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not copy without the author’s permission.

Halibut in a Sour Cream Sauce with Buttery Onions (or Salmon)

When fish is steamed in a pouch, it comes out perfectly cooked, tender and delicious! This recipe utilizes the fragrant moisture and natural sweetness of the onions to permeate the fish, giving it wonderful flavor. You can use any type of fish that you like, but I suggest a “meaty” fish, such as halibut, salmon, swordfish or tuna steaks, as they work particularly well with this cooking technique.

Halibut in a Sour Cream Sauce with Buttery Onions

Makes 2 servings

1 tablespoon cold butter, cut into 4 thin slices

2 (1/4”) onion slices from a large onion (or 4 slices from a small onion)

2 (5 oz.) halibut steaks, or fish of your choice

1/4 cup mayonnaise 

1/4 cup sour cream

1/4 teaspoon garlic powder

1/4 teaspoon dried basil

1/4 teaspoon seasoned salt

1/4 teaspoon dried thyme

1/8 teaspoon black pepper

2 tablespoons sliced almonds, coarsely chopped

2 tablespoons shredded or grated Parmesan cheese 

1. Place each onion slice on a 12” or 14” square of heavy duty foil (or a double thickness of regular foil). Place two slices of cold butter on top of each onion. Season the fish with salt and pepper on both sides and place one piece of fish on top of each onion.

2. In a small bowl, mix together the mayonnaise, sour cream and seasonings. Set aside a couple of tablespoons for serving. Divide the remaining sauce between the two pieces of fish and spread to cover. Sprinkle each with one tablespoon of the almonds and one tablespoon of Parmesan cheese. Fold the foil around each piece of fish, sealing tightly, to create two puffed pouches, allowing for a little space over the fish so the steam can circulate and the sauce won’t be disturbed during cooking. (This step can be done ahead and the pouches refrigerated, if desired. Before cooking, remove the pouches from the refrigerator and allow to sit at room temperature for at least 20 minutes.)

3. Grill Method: Grill, covered, over indirect medium heat for 15-20 minutes or until the fish flakes easily with a fork and the internal temperature of the fish reaches 135 degrees Fahrenheit.

4. Oven Method: Preheat the oven to 350 degrees Fahrenheit. Place foil pouches on a baking sheet and bake for 22-24 minutes or until the fish flakes easily with a fork and the internal temperature reaches 135 degrees.

5. If desired, at the end of cooking, you can open the top of each pouch and broil for a few minutes until the almonds turn golden brown and the Parmesan cheese bubbles. With a spatula, carefully remove the onion and the fish onto serving plates. Drizzle the accumulated liquid from the pouch over the top of the fish and serve immediately. (I like to serve this over sautéed spinach.) Serve the reserved sour cream sauce on the side.

Nutritional Information per serving (made with halibut): 565 calories, 7.2 g carbohydrate (1.8 g dietary fiber, 2 g sugars), 40 g total fat (11.9 g saturated fat, 0 g trans fat), 98 mg cholesterol, 536 mg sodium, 213.6 mg calcium, 924 mg potassium, 2 mg iron, 192 ug Vit A, 3 mg Vit C, 42.5 g protein. Net carbs per serving: 5.4 grams

Photo and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Crab Cakes

I love crab cakes! Usually they are made using breadcrumbs as a filler, but I’ve substituted riced cauliflower for the bread to make these gluten free, as well as low carb. You can fry them up in a skillet or use a waffle iron. Serve them with a squeeze of lemon, tartar sauce or aioli. (I especially enjoy Stonewall Kitchen’s Lemon Herb Aioli.) DELICIOUSNESS!

Low Carb Crab Cakes

Makes 2 servings (3 crab cakes each)

1 tablespoon butter or ghee

1/2 stalk celery, chopped

2 tablespoons red pepper, finely chopped

1/2 shallot, finely chopped

2 cloves garlic, minced

1/4 cup riced cauliflower

Salt and pepper to taste

1/2 large egg (or more to bind, if needed)

1 tablespoon mayonnaise 

1 tablespoon Worcestershire sauce

1/2 teaspoon Dijon mustard

3/4 teaspoon Old Bay seasoning

1/4 cup Parmesan cheese, grated

8 ounces lump crabmeat (not imitation), picked clean of shells

2 tablespoons avocado or coconut oil

1. Heat a large skillet over medium heat. Heat the butter, then add the celery, red pepper, shallot, garlic, riced cauliflower, salt and pepper. Sauté the vegetables until soft and translucent, about 8-10 minutes. Remove from heat and cool for a bit.

2. In a large mixing bowl, combine the egg, mayonnaise, Worcestershire sauce, Dijon mustard and Old Bay seasoning. Add the sautéed vegetables and mix well. Mix in the parmesan cheese and fold in the crabmeat. (If the mixture is too dry, add some more beaten egg.)

3. Divide mixture and form into six patties. Place them on a parchment lined plate or baking sheet. You can refrigerate at this point for 1-2 hours.

4. Heat the avocado or coconut oil in a large skillet over medium-high heat. Add the crab cakes and fry on the first side for a few minutes (without turning over) until well browned. Flip and cook the second side. (Alternatively, you can heat up a waffle iron and cook the crab cakes for 4-5 minutes or until well browned.)

5. Serve over chopped lettuce and top with a squeeze of lemon, tartar sauce or aioli. 

Nutritional Information per 3 crab cakes (no topping): 183 calories, 5.5 g carbohydrates (0.7 g dietary fiber, 2.4 g sugars), 7.3 g total fat (2.4 g saturated fat, 0 g trans fat), 175 mg cholesterol, 687 mg sodium, 268.5 mg calcium, 112 mg potassium, 527 mg Vit A, 25 mg Vit C, 2 mg iron,  24.3 g protein. Net carbs per serving: 4.8 grams

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Maine Crab Au Gratin

Years ago, one of my favorite restaurants was Downeast Village in Yarmouth, Maine. They featured many Maine specialities and their dining room was warm and inviting, often with a roaring fire blazing in the huge, brick fireplace. Sadly, they have closed, but I will never forget my favorite meal there: Maine Crab Au Gratin! Creamy, cheesy, decadent and so rich, it was a special occasion meal. It's perfectly low carb and keto, so I thought I'd recreate it at home this year for my birthday dinner. This easy main dish is every bit as good as I remember!

Low Carb Maine Crab Au Gratin

Makes 4 servings

2 tablespoons butter

A pinch of salt

1/8 teaspoon dry mustard powder

1/2 cup heavy cream

1/2 cup full-fat coconut milk

1/2 teaspoon Worcestershire sauce

1/2 teaspoon Thick-It-Up (or xanthan gum)

1/4 pound cheddar cheese, shredded

White or black pepper to taste

3-4 cups real crabmeat (not imitation), about 16 oz.

1/4 cup grated Parmesan cheese

Preheat oven to 300 degrees Fahrenheit. In a saucepan, combine the butter, salt, dry mustard powder, cream, coconut milk and Worcestershire sauce. Stir over low heat until the butter is melted and the ingredients are combined. Slowly sprinkle in the Thick-It-Up (or xanthan gum) while whisking constantly until the mixture thickens. Stir in the cheddar cheese until melted and no lumps remain. Add the pepper and crabmeat and stir until the crabmeat is well coated. Transfer the crab mixture to a 2-quart baking dish or divide into four individual ramekins. Sprinkle the Parmesan cheese evenly over the top. (For convenience, you can refrigerate the casserole at this point and bake it later.) Bake for approximately 20-25 minutes until the casserole is bubbling and the Parmesan cheese begins to brown. Serve piping hot! 

Nutritional Information per serving: 304 calories, 1.4 g carbohydrate (0 g dietary fiber, 0.6 g sugars), 21.3 g total fat (13.6 g saturated fat, 0 g trans fat), 154 mg cholesterol, 599 mg sodium, 195.5 mg calcium, 39 mg potassium, 499 mg Vit A, 26.8 g protein. 

Recipe and photo by Kathy Sheehan, copyright 2017

All Rights reserved. Please do not duplicate without the author's permission. 

Spicy Fish (or Chicken)

Just playing around in my kitchen with a few on-hand ingredients, I created this delightful meal.  I loved it so much, I've had it in various forms four times this week!  I've tried it with haddock, tilapia, salmon and chicken...and I'm certain it would be just as good made with shrimp or pork.  The secret is in the combination of ingredients: The crispy coating of nut flour, the flavorful blackening spice and the hint-of-heat in the spicy sauce.  It's one of those dishes that lingers delightfully on the tongue!  Blackening spice can be purchased or make your own, like I do.  (George Stella has a great blackening spice recipe here:  http://stellastyle.com/site/2012/12/07/blackened-salmon-or-chicken-breast/)  Adjust the seasoning to your own taste.  If you like heat, then use more blackening spice in the coating mix and a medium or hot salsa.  If you want it flavorful but tame, use a little less spice and mild salsa. It's a versatile recipe, so have fun experimenting with your favorite fish, chicken or meat to make your own unique dish.

Spicy Fish (or Chicken)

Makes 2 servings

2 fish fillets: white fish, salmon or shrimp (or 2 boneless, skinless chicken breasts)

3 tablespoons grass-fed butter or ghee*

1/2 cup salsa (no sugar added, look for 2 carbs or less per 2 TB serving)

1/2 fresh lime, cut into 4 wedges

Coating Ingredients:

1/2 cup almond or other nut flour (I used walnut flour)

1 to 1-1/2 teaspoons blackening spice (or to taste)

1/4 teaspoon black pepper

1/4 teaspoon salt, optional (the blackening spice has some salt in it)

1 teaspoon dried parsley or cilantro

1 beaten egg OR a drizzle of coconut oil (to help the coating adhere to the fish or chicken)*

1.  On a shallow plate, mix together the coating ingredients.  Pat your fish or chicken with a paper towel to dry completely.  (If your chicken breast is thick, pound to flatten slightly for more even cooking.). Either dip your fish or chicken in beaten egg or drizzle with coconut oil and press into the coating mixture until both sides are well covered.  Set aside.

2.  In a skillet, melt the butter or ghee over medium-high heat.  Add fish or chicken and allow to cook, without disturbing or turning, for at least 3-4 minutes for fish (depending on type and thickness) or 5-6 minutes for chicken until coating begins to crisp and brown.  (Shrimp will take less time, only about 1-2 minutes.)  Carefully turn fish or the chicken and continue cooking on the second side for the same amount of time or until done.  Note: Fish is done when no longer translucent and flaky.  Chicken should be at least 160-degrees Fahrenheit in the thickest part of the breast and juices run clear.  Do not consume undercooked fish or meat.  When cooked sufficiently, remove to a serving plate.

3.  Remove skillet from the heat.  To the drippings in the skillet, add the salsa and stir to deglaze the pan and loosen any brown bits.  (Note: Be careful and stand back when adding salsa to the hot pan because it will boil and possibly splatter.  If concerned, wait for a minute or two to allow the skillet to cool slightly.)  Serve sauce over fish or chicken with a generous squeeze of fresh lime juice.

Nutritional Information per serving (made with tilapia): 320 calories, 3.8 g carbohydrate (1.6 g dietary fiber, 1.5 g sugar), 23.9 g total fat (9.3 g saturated fat, 0 g trans fat), 68 mg cholesterol, 359 mg sodium, 31.7 mg calcium, 443 mg potassium, 25.2 g protein (this may vary, depending on type of fish or meat used).  Net carbs per serving: 2.2 grams

*For those with food allergies: To create a dairy free version, use ghee instead of butter.  If you are allergic or sensitive to eggs, omit and use a drizzle of melted coconut oil instead.

Recipe by Kathy Sheehan, copyright 2014

Orange-Pecan Encrusted Salmon

Many years ago, I had a wonderful dinner at a restaurant in Damariscotta, Maine.  Unfortunately, that restaurant has since closed, but the happy recollection of that delicious meal lives on in my memory.  I remember a salmon fillet topped with a crunchy topping that included pecans and brown sugar (and probably crumbled Ritz crackers, too).  This recipe was inspired by that dish and is just as satisfying.  The addition of fresh fruit really escalates the complexity of flavors and the orange pairs beautifully with the salmon.  The topping mixture can be prepared ahead of time, making this a quick, fool-proof meal to throw together at the last minute.  Turn a week night into something special or dazzle company; whenever you serve this dish, you will see smiles!

Orange-Pecan Encrusted Salmon
Makes 2 servings

1 navel orange (seedless)
2 (5 oz.) center-cut salmon fillets, skin removed
1 teaspoon fresh orange zest (from orange)
2 tablespoons pecans, finely chopped
2 tablespoons gluten-free panko breadcrumbs
1-1/2 teaspoons coconut sugar
1-1/2 teaspoons coconut oil (melted), plus more to coat pan
salt and pepper to taste

1.  Preheat oven to 375-degrees F.  Zest the skin of the orange into a small bowl.  Add the chopped pecans, panko breadcrumbs and coconut sugar.  Add 1-1/2 teaspoons melted coconut oil and stir with a fork until well distributed and mixture resembles coarse crumbs.  Set aside.

2.  With coconut oil, grease a baking pan or individual casserole dishes; set aside.  Cut orange into four to six 3/8" slices (depending on size of orange), reserving the two rounded ends for juicing.  Stack slices and cut away the rind.  Place two or three orange slices in a row on the baking pan and repeat with remaining orange slices to create a second row (or line the bottom of your individual dishes with the orange slices). 

3.  Season both sides of one salmon fillet with salt and pepper and place it on a row of orange slices; repeat with remaining salmon fillet.  Take the reserved orange ends and squeeze fresh orange juice over each fillet.  Evenly divide the crumb mixture and spoon over the top of both fillets and press down lightly with your hand.  Bake in the preheated oven for 18-24 minutes or until salmon flakes easily with a fork.  Garnish with any remaining orange slices (optional).  Serve immediately.

Nutritional Information per serving: 369 calories, 15.9 g carbohydrate (2.6 g dietary fiber, 9.4 g sugars), 22.3 g total fat (6.2 g saturated fat, 0 g trans fat), 71 mg cholesterol, 103 mg sodium, 54.5 mg calcium, 583 mg potassium, 26.5 g protein.

Original recipe by Kathy Sheehan, copyright 2013

Fish Taco Salad

Tonight I had a craving for fish tacos.  I love them, but one single taco (which is all I will allow myself at a meal) sometimes just isn't enough to satisfy.  It would only leave me wanting more!  So, I created this huge, dinner-size salad that has all the same flavors.  It filled me up and left a happy smile on my face.  You can serve the toppings on any amount of your favorite greens, but when it comes to leafy greens, I say more is better!  One of the best parts of this salad is the delicious homemade dressing.  It is derived from the tangy sauce that normally accompanies a fish taco and it is YUMMY!  Make a note of it and file it away in your recipe box because I know you'll want to use it often.

Fish Taco Salad
Makes 1 meal-size serving

3 ounces frozen fish nuggets or fish sticks (I used Henry and Lisa's Gluten Free Fish Nuggets)
3 to 4 cups leafy greens or mixed greens, torn into bite size pieces
1/2 cup shredded cabbage (a coleslaw mix works well)
1 plum tomato, seeded and diced
4 or 5 corn tortilla chips, lightly crushed into small pieces (gluten free)

Dressing Ingredients:

2 tablespoons light mayonnaise (gluten free)
1/4 teaspoon tomato paste
1/4 teaspoon rice wine vinegar
juice from 1/2 lime (about 1 tablespoon)
dash of ground cumin
dash of cayenne pepper or hot sauce, to taste
dash of garlic powder
ground black pepper, to taste
dash of smoked paprika
2 teaspoons fresh chives, finely chopped
1 tablespoon fresh cilantro or parsley, minced
1 and 1/2 tablespoons original, unsweetened almond milk (or skim milk)

1.  Prepare the fish nuggets according to package directions, turning half way through cooking.  Bake until crispy.  Remove from oven and cool slightly.  Cut into bite-size pieces; set aside.

2.  While the fish is cooking, place the lettuce, cabbage and plum tomato on a serving plate or in a large salad bowl.  Crush the tortilla chips and set aside.

3.  In a small bowl, whisk together the dressing ingredients.  Add the herbs and spices in amounts according to your own tastes.  It should be somewhat thin so it can be drizzled easily over the top of the salad; set aside.

4.  To assemble, place the chopped fish nuggets over the lettuce, cabbage and tomato mixture.  Sprinkle the crushed corn tortillas on the salad and spoon the dressing over all.  Toss, if desired, and serve immediately.

Note: Other salad toppings you might include are chopped avocado and/or sliced black olives, although these optional additions are not included in the nutritional information below.

Nutritional Information per entire recipe (1 serving): 302 calories, 20.4 g carbohydrate (3.7 g dietary fiber, 3.6 g sugars), 17.8 g total fat (1 g saturated fat, 0 g trans fat), 50 mg cholesterol, 475 mg sodium, 121 mg calcium, 318 mg potassium, 16.2 g protein.

Recipe by Kathy Sheehan, copyright 2013

Ginger-Walnut Salmon and Asparagus

I checked out an excellent cookbook from the library that I'd like to share with you. It has so many recipes I've marked to try, this book will most likely be one I will purchase for my own collection in the future. It's the 8th edition of The New American Heart Association Cookbook (ISBN 978-0-307-40757-3). The recipe below is one from their seafood section and is quick, easy to prepare and delicious! As it bakes in the foil pouch, the topping thickens and becomes a sweet and tangy glaze. The walnuts add a satisfying crunch, not to mention even more Omega 3 fatty acids to a dish already generous with them. It is truly a heart-healthy main course!

Ginger-Walnut Salmon and Asparagus
Makes 4 servings

Cooking spray
12-20 medium asparagus spears
4 salmon fillets (about 5 ounces each)
1/4 cup light brown sugar, firmly packed
3 tablespoons honey or agave nectar
1½ tablespoons Worcestershire sauce (low sodium)
1 tablespoon cornstarch
1 teaspoon grated ginger root
1/4 cup chopped walnuts
1 tablespoon plus 1 teaspoon crystallized ginger (chopped)

1. Preheat oven to 450-degrees. Lightly spray four 15" x 12-inch sheets of aluminum foil with cooking spray. Place 3 to 5 asparagus spears in the center of each. Top with the salmon, skin side down.

2. In a small bowl, whisk together the brown sugar, honey, Worcestershire sauce, cornstarch and ginger root until the sugar is dissolved. Spoon over the top and sides of the fish. Sprinkle with the walnuts and crystallized ginger. Wrap the foil loosely and seal tightly (this leaves room for the heat to circulate inside). Place the packets on a baking sheet and bake for 20 minutes.

3. Being careful to avoid steam burns, slowly open a packet and check the salmon for doneness. If it isn't quite ready, reseal the packet and bake a few minutes longer. Open the packets carefully. Remove the skin if desired (tongs work well). Transfer the fish and asparagus to plates, top with sauce and serve immediately.

Nutritional Information per serving: 357 calories, 34 g carbohydrate, 10 g total fat, 1.5 g saturated fat, 118 mg sodium, 3 g fiber, 34 g protein.

Recipe from the book The New American Heart Association Cookbook 8th edition, Clarkson Potter Publishers, New York, copyright 2010. p. 159.

Enchiladas Your Way!

One cold afternoon late last week, I made a slow-cooking pot roast. I love doing this because it provides me with lots of leftover roast to make other meals during the week. A favorite "leftover" were these delicious beef enchiladas made better with the substitution of healthier ingredients. First, the roast was top round, which is extremely lean to begin with but made melt-in-your-mouth tender by the slow-cooking process. Also, I used reduced-fat cheese in place of full-fat. Another addition was the V-8 juice to extend the store-bought enchilada sauce and increase the amount of vegetables. The final result was every bit as wonderful as my favorite Mexican restaurant, but with many fewer calories, carbs and fat.

If beef is not your thing, then chicken or a firm, white fish (such as cod or halibut) is easily substituted. You can use leftover chicken or braise boneless, skinless breasts in place of the beef. If you like fish tacos, then I guarantee you'll enjoy fish enchiladas just as much. Be certain to select a firm, white fish that will be "meaty" enough not get overlooked when mixed with the other ingredients. Finally, if you want a totally meatless version, omit the meat and add more beans and possibly some chopped spinach. Anyway you prepare these spicy enchiladas, I'm sure they'll become an often-requested, go-to recipe to feed your hungry family.

Enchiladas Your Way!
(Makes 8 enchiladas)

¼ cup chopped onion
2 teaspoons olive oil
2/3 cup V-8 vegetable juice
¾ cup salsa (in strength of your choice)
½ pound left-over roast or blade steaks (chicken or fish can be substituted)

8 ounces enchilada sauce (1 cup)
8 corn tortillas
1½ cups shredded reduced-fat cheddar, divided
½ cup canned pinto or kidney beans (drained and rinsed)

Chopped cilantro (optional)

1. In a heavy saucepan, heat the oil over medium heat and add the onion. Saute until soft and translucent. Add the vegetable juice and salsa; stir to combine.

2. If using blade steaks, cut the steaks into two strips and discard the center membrane that runs down the middle. Place into the saucepan and simmer over low heat for 1½ hours. If using leftover roast, simmer for 25-30 minutes until the meat shreds easily. (If using chicken, place ½ pound of skinless, boneless chicken breasts into the mixture and simmer for 20-25 minutes. If using fish, place fillets into mixture and simmer for about 12-15 minutes or until flaky.)

3. Remove meat to a plate and shred with two forks. (If using fish, break into bite-size chunks.) Strain the sauce through a sieve and catch the liquid in a bowl and reserve. Mix the reserved liquid with the enchilada sauce; stir to combine and set aside. Add the solids to the shredded meat and cool for 10-15 minutes. Meanwhile, preheat oven to 350-degrees. Once the meat mixture is cooled, add ½ cup of the shredded cheese and the drained beans; stir to combine. Taste to adjust seasonings and add more salt, pepper, hot sauce, chopped cilantro or chili powder to your liking.

4. Place several large spoonfuls of the smooth enchilada sauce into the bottom of a 9" x 13" baking dish. Spread sauce to edges. Follow the directions on the package to heat the tortillas and make them pliable. (Keep the warm tortillas covered with a damp cloth until you fill them so they don't dry out.) Place a large spoonful of filling down the center of one tortilla, fold ends over filling and place into the baking dish with seam side down. Repeat with remaining tortillas.*

5. Pour and spread the enchilada sauce over the top of the filled tortillas being certain to spread until any exposed tortilla is covered with sauce (this will prevent the tortilla from drying and cracking during the baking process). Sprinkle the remaining 1 cup of cheese and chopped cilantro over the top and cover tightly with foil. Bake in preheated oven for 20 minutes. Remove foil and bake for another 4-5 minutes until cheese has browned slightly. Serve immediately.

*The beauty of this dish is that you can make only the number of servings you need, and then refrigerate the leftover filling, enchilada sauce, cheese and corn tortillas to make another meal later in the week.

Nutritional Information per 1 beef enchilada: 229 calories, 16.3 g carbohydrate, 9.2 g total fat, 4 g saturated fat, 559 mg sodium, 3 g fiber, 16.9 g protein.

Nutritional Information per 1 chicken enchilada: 184 calories, 16 g carbohydrate, 5 g total fat, 2 g saturated fat, 596 mg sodium, 3 g fiber, 15 g protein.

Nutritional Information per 1 fish enchilada (made with cod): 206 calories, 16 g carbohydrate, 6 g total fat, 2 g saturated fat, 553 mg sodium, 3 g fiber, 22 protein

Original recipe by Kathy Sheehan, copyright 2011

Dilled Salmon with Low-fat Hollandaise Sauce

It seems my creativity can only flow in one direction at a time. For the past several weeks, I've been very busy preparing four new sewing patterns for publication, so I apologize for the infrequent postings lately. But don't worry, I'm still cooking! It's been fun going into the archives and rediscovering some of my old favorite recipes.

My daughter is home from college for the summer and this recipe was partly her creation. She made her seared dill salmon for me one evening and I just happened to have some of my low-fat hollandaise sauce leftover in the fridge. The sauce was the perfect finishing touch to her delightful recipe.

Real hollandaise sauce is made from 2-3 eggs, 2 sticks of butter and lemon juice, which is so loaded with saturated fat I might have a heart attack just thinking about it! My mock hollandaise sauce starts with a convenient dry mix and is less than 1 gram of saturated fat per serving. The packaged dry hollandaise mix, when made according to the directions, can be a bit gravy-like and too dull for me, so I spiced it up with a pinch of cayenne and more lemon. It makes ten low-fat servings, so you'll have plenty leftover for eggs benedict, asparagus or another fish dish later in the week.

Dilled Salmon with Low-fat Hollandaise Sauce
(Makes 2 servings)

1 packet of Hollandaise sauce mix (I use Knorr brand)
1 cup skim milk or Fat-free Hood Calorie Countdown Dairy Beverage
2 tablespoons Smart Balance buttery spread
Pinch of cayenne pepper (or to taste)
2 tablespoons lemon juice
2 center-cut salmon fillets (5 oz. each, no skin)
Salt & freshly ground pepper
Fresh chopped dill or dried
1 tablespoon Canola oil or Grapeseed Oil (for high temp cooking, not olive oil)

1. Mix the milk and sauce mix in a small saucepan until well blended. Heat the hollandaise sauce over medium-low heat according to package directions, except only add 2 tablespoons of buttery spread (instead of ¼ cup butter as the package recommends). After it boils for 1 minute, remove from heat and add cayenne pepper and lemon juice; set aside.

2. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper on both sides, and season liberally with dill only on one side. Rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan, dill side down and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and top each serving with 2 tablespoons hollandaise sauce. Serve hot.

Nutritional Information per serving: 274.5 calories, 2.75 g carbohydrate, 9.35 g total fat, 3.8 g saturated fat, 196.5 mg sodium, 0 g fiber, 31.3 g protein.

Original recipe by Maralee and Kathy Sheehan, copyright 2010

Don't forget Kabobs!

Already, on several occasions this summer, my husband and I have cooked shish kabobs on the grill. They are so much fun to make and eat...and talk about EASY! Simply marinate chicken, shrimp or scallops for an hour. Another method for adding flavor is to apply a dry rub on beef, chicken or scallops. Then pick and choose your favorite vegetables, toss them in a tablespoon of olive oil and season with salt and pepper and start lining them up on soaked bamboo skewers. Grill them directly over hot coals for about 3-4 minutes per side and you'll be ready to eat in no time!

Some of our favorite combinations are teriyaki chicken with fresh pineapple, peppers and onions. Sirloin chunks that have been tossed in a seasoned dry rub are excellent paired with zucchini, mushrooms and cherry tomatoes. Also, jumbo shrimp and scallop kabobs would be a fun and delicious way to introduce more fish into your diet. For a meatless meal, skewer and grill a variety of your favorite vegetables. The possibilities are endless and limited only by your imagination!

Nutritional Information: The nutritional information per kabob will vary, depending on the type of meat, vegetables and marinades used. But whatever the combination, shish kabobs are typically low in calories, carbohydrate and fat because they are mostly grilled vegetables with a small amount of meat or fish. You can feel good about eating this meal, so enjoy and don't worry about the numbers.

Harvest Tuna or Chicken Salad

I like tuna and try to eat it often to include more fish and Omega 3 in my diet, but something seems to happen to my creativity when I open that can so I end up making the same boring tuna fish salad with mayo, mustard and pickle relish. Today I challenged myself to come up with a different twist on my ordinary tuna salad and the end result was bursting with flavor! The idea of adding dried fruit came from a harvest salad I was recently served at a local restaurant (Rudy's in Cape Elizabeth). It adds texture and a hint of sweetness that blends perfectly with the homemade cherry-balsamic dressing. If you want variety, keep in mind that this recipe would be excellent with cooked chicken, as well. With warmer weather coming, I'll be glad to have another cool, main dish salad in my recipe box and this one is definitely worth repeating!

Harvest Tuna or Chicken Salad
(Makes 2 servings)

3 tablespoons balsamic vinegar
1 tablespoon cherry preserves or jam
Freshly ground black pepper to taste
2 tablespoons olive oil
5 cups romaine lettuce
2 tablespoons dried cherries, chopped
¼ cup dried apples, chopped
2 tablespoons almonds, chopped (or use slivered)
2/3 cup broccoli florets
½ cup cucumber or celery, quartered and sliced
5 ounces solid white tuna, drained & broken into small pieces (or ¾ cup chicken)

1. In a large bowl, whisk together the balsamic vinegar, cherry preserves, pepper and olive oil until well blended and emulsified.

2. To the bowl, add the remaining ingredients and toss until combined and well coated with the dressing. Equally divide among two serving plates and serve immediately.

Nutritional Information per serving: 382.5 calories, 33.4 g carbohydrate, 19 g total fat, 2.4 g saturated fat, 272.5 mg sodium, 5.4 g fiber, 19.2 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Parmesan Crusted Sole & Fish Taco Quesadillas

Do you love batter-dipped fried fish? It's a favorite way of eating fish for many people, but it's not the healthiest method of preparing what should be a nutritious protein choice. There are oven-fried methods or broiling, but they usually don't have the same satisfying crunch if you're craving fried fish. Here is an alternative that cooks up quick and easy. The trick is to substitute parmesan cheese in place of the high-carb, low nutrition density batter and control the amount of oil used for cooking. The parmesan lowers the carbs by half, doubles the protein and adds 180 mg. of calcium per serving! If you love the flavor of authentic English fried fish (usually accompanied with chips or fries), sprinkle yours with a little malt vinegar and eat it with a big crunchy salad.

Parmesan Crusted Sole
(Makes 2 servings)

8 ounces sole filets (or substitute tilapia or flounder)
¼ cup all-purpose flour
½ teaspoon lemon pepper
1 egg, beaten
¼ cup grated parmesan cheese
1 to 1½ tablespoons olive oil

1. Mix together the flour and lemon pepper in a plate. Place the beaten egg in a second plate and the grated parmesan in a third plate. Line the three plates next to each other. Heat 1 tablespoon of the olive oil in a non-stick skillet over medium-high heat.

2. Dry the fish filets with a paper towel and dip into flour mixture and coat lightly. Next coat with the egg and finally dust each filet with the parmesan cheese mixture on both sides. Place into the preheated skillet and cook, without turning, for at least two minutes or until a brown crust forms. Gently turn fish to second side and continue cooking until crispy and brown. (If necessary, add another ½ tablespoon oil to aid in browning.) Fish is done when it flakes easily and is opaque throughout. Serve immediately.

Nutritional Information per serving: 302 calories, 11.9 g carbohydrate, 14.9 g total fat, 4.8 g saturated fat, 0.4 g fiber, 25.9 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to batter-dipped fried fish? While this recipe is lower in calories and total fat, it has only half the carbohydrates and twice the protein. For comparison, the same serving size of a batter-dipped fried fish is 320 calories, 21 g carbohydrates, 19 g total fat, 4.9 g saturated fat, 0 g fiber, 14.8 g protein.

Have leftovers? Try this recipe!

I made the above recipe for my daughter recently while she was home from college for a short visit. We had leftovers and the next afternoon she made Fish Taco Quesadillas, which were wonderful! She flaked the fish, added lime juice, a little more lemon pepper, garlic, red pepper flakes and chopped broccoli florets. She placed this mixture with a little shredded taco cheese into a folded low-carb flour tortilla and browned both sides over medium-high heat in a non-stick skillet. Served with salsa for dipping and a favorite vegetable, it made a delicious and quick lunch.

Quesadilla recipe by Maralee Sheehan, copyright 2010

Salmon or Chicken Salad with Strawberry Balsamic Reduction

Strawberries and balsamic vinegar are such a perfect combination of sweet and sour that I borrowed the idea from my earlier post (see Balsamic Strawberries with Mascarpone Cream) and took it in another direction to come up with this delicious main dish salad. The strawberries in particular give this salad a delightful Spring flavor, while the crunch from the crisp romaine and toasted almonds only adds to its freshness.

The following recipe describes how to make this salad using salmon, but it is equally delicious with boneless, skinless chicken breasts or tenders that have been quickly browned in a skillet in place of the salmon (see variation suggestion below recipe). I hope while strawberries are at their peak, you'll give this one a try.

Salmon Salad with a Strawberry Balsamic Reduction
(Makes 2 servings)

2 tablespoons slivered almonds
2/3 cup balsamic vinegar
2 teaspoons Splenda granular
1 teaspoon lemon juice
6 cups romaine lettuce
2 center cut salmon fillets (about 5 oz. each)
1 tablespoon canola oil or grapeseed oil (for high temp cooking, not olive oil)
Lemon pepper
10-12 strawberries, quartered

1. Heat a heavy skillet over medium heat (I use a small cast-iron skillet). Add almonds to dry pan and toast, stirring often, until golden brown. Pour almonds into a bowl; set aside.

2. In another small bowl, mix together the balsamic vinegar, Splenda, and lemon juice; set aside. Divide and arrange romaine lettuce on two serving plates; set aside.

3. Wipe out pan of any almond bits and increase heat to medium-high. Meanwhile, coat both sides of the salmon fillets with oil and sprinkle with lemon pepper. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Place salmon on top of lettuce on serving plates and set aside.

4. Add balsamic vinegar mixture and strawberries to hot pan. Boil and cook, stirring occasionally, until reduced to ½ cup and thickened to consistency of syrup. Evenly divide balsamic reduction and strawberries over salmon and lettuce. Top each with 1 tablespoon of the toasted almonds and serve immediately.

Nutritional Information per serving: 367 calories, 20 g carbohydrate, 14 g total fat, 3.2 g saturated fat, 3.9 g fiber, 38.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Variation: Try this salad with grilled chicken, instead of salmon. Pan-grill the chicken for about 3-4 minutes per side and cook until juices run clear. Allow chicken to rest before slicing and distributing over salad greens. If desired, add a chopped plum tomato with the romaine.

Poached Salmon in an Herbed Orange Sauce

I find it exciting to sample new fruits and vegetables. The other day in my supermarket, they were offering a different type of orange called a Cara Cara Navel, so I had to give it a try. It's flesh is dark, almost as dark as a Blood Orange, and its juice has a slight tang to it. It's really quite lovely and there are no seeds! Since citrus of any kind pairs beautifully with salmon, I created this elegant, delicious recipe using my delightful new discovery. It may look fancy, but this meal is extremely quick and easy to prepare, although do remember to marinate the salmon for at least an hour before to obtain the best and most flavorful results.

Also, I'd like to point out, that this would be perfectly delicious made with boneless, skinless chicken breasts but, if you're like me and looking for more ways to bring Omega-3 fatty acids into your diet, stick with the salmon.

Poached Salmon in an Herbed Orange Sauce
(Makes 2 servings)

1 large or 2 smaller oranges (navel, blood orange or Cara cara navel)
2 center-cut salmon fillets, about 6 oz. each (or chicken, if you prefer)
1 tablespoon olive oil
Herb rub (I used a Nantucket blend)*
¾ cup fish or chicken stock
1 tablespoon mascarpone cheese

1. Zest one orange and set aside. Cut 4 thin slices off one end of the orange and reserve for a garnish later. Squeeze the juice from the remaining orange(s); set aside. (You'll need at least 5 tablespoons of juice.)

2. Take the herb rub and sprinkle over both sides of the salmon fillets. Press with your hand until it is well adhered. Place salmon fillets in a zip-lock plastic bag. In a small mixing bowl, mix together the olive oil, 2 tablespoons orange juice and half of the orange zest. Pour into the plastic bag and seal, trying to remove as much air as possible. Massage the bag until the oil mixture coats the salmon well. Place in refrigerator to marinate for at least 1 hour. Before poaching, allow salmon to sit at room temperature for about 10 minutes.

3. Mix together 3 tablespoons orange juice and stock. Pour into a small skillet and bring to a boil over medium heat. Remove salmon from marinade; discard marinade. Place fillets into the simmering liquid and cover. Poach for about 6-8 minutes or until salmon is flaky and no longer pink in the center (do not overcook). Remove salmon to a dish and cover with foil to keep warm.

4. If necessary for a smooth sauce, strain poaching liquid and return to pan. Remove cover from skillet and raise heat to high. Boil poaching liquid until reduced by half (takes about 5-10 minutes). Whisk in the mascarpone cheese and stir until melted. Continue reducing liquid until there's about 1/3 cup remaining and it has thickened slightly. Add remaining orange zest and stir. Remove from heat.

5. To serve, arrange two orange slices on plate, top with a salmon fillet and pour half of sauce over the fish. Repeat with remaining salmon and serve immediately.

*The herb blend I used was a mixture of dried rosemary, sage, oregano, thyme, black pepper, onion powder, ginger, and lemon peel. You can easily make your own, if you do not have a purchased blend.

Nutritional Information per serving: 366 calories, 10 g carbohydrate, 19 g total fat, 4.9 g saturated fat, 1.3 g fiber, 43.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Salmon & Creamed Spinach with Balsamic Reduction

There is a wonderful restaurant that is a favorite of my husband and mine called 21 Milk Street. It's hidden away, but worth seeking out if you're ever visiting downtown Portland, Maine. Every time I go, I get the same dish because it is so incredibly delicious! I really have no idea how they make it but, through experimentation, I have created my own version that satisfies my craving perfectly.

As elegant as this dish appears on the plate, it is very quick and easy. Also, the creamed spinach portion of this recipe is wonderful by itself as a vegetable side dish. The sauce is a simple balsamic reduction that simmers along side in a small saucepan while the rest of the meal is prepared. If you've never had balsamic reduction, you must give this a try. In this recipe, I've cut the vinegar by half with stock for a slightly smoother taste. I love this sauce and can eat it alone by the spoonful; it is so tangy and sweet. This is the perfect Valentine's Day dinner that will impress your family or special someone...but keep the secret in your vault of how truly simple it is to make!

Salmon & Creamed Spinach with Balsamic Reduction
(Makes 2 servings)

¼ cup chicken or vegetable stock
¼ cup balsamic vinegar
1 teaspoon olive or canola oil
¼ medium onion, chopped
1 clove garlic, minced
10 oz. frozen chopped spinach, thawed
Pinch of ground nutmeg
Salt and pepper to taste
2 tablespoons mascarpone cheese
2 center-cut salmon fillets (about 5 oz. each)
1 teaspoon grapeseed or canola oil

1. In a small saucepan, stir together the stock and vinegar. Simmer over medium-low heat, stirring occasionally, until reduced by half. The mixture will thicken slightly and coat a spoon. Simmering time is approximately 12-15 minutes; do not reduce too much or the sauce will be too thick.

2. While the vinegar mixture is simmering, heat the olive oil in a skillet over medium heat. Add onion and a pinch of salt. Saute until onion is soft and translucent, about 5 minutes. Add garlic and saute for another 1-2 minutes. Add thawed spinach, nutmeg, salt and pepper to taste. Cook, stirring often, until spinach is cooked through, about 4-5 minutes. Add mascarpone cheese and stir until melted and spinach is creamy. Remove from heat while you prepare the salmon.

3. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the grapeseed or canola oil on each side. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.)

4. Briefly reheat creamed spinach over medium heat. Divide equally between two serving plates. Top mound of spinach with a salmon fillet and spoon ½ of the balsamic reduction over fish and drizzle around plate.

Nutritional Information per serving (½ recipe) of spinach, salmon and sauce: 413.5 calories, 11.5 g carbohydrate, 10 g total fat, 7.5 g saturated fat, 2 g fiber, 45.6 g protein.

Nutritional Information per serving of creamed spinach only: 119 calories, 7.5 g carbohydrate, 6 g total fat, 3.7 g saturated fat, 2 g fiber, 4.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010
Inspired by my favorite dish at 21 Milk Street Restaurant, Portland, ME

Poached Fish in Wine with Caramelized Onions & Grapefruit

Every year, my husband's parents treat us with a huge box of the best ruby red grapefruit I've ever tasted. It is as sweet as candy and most evenings my husband will peel and section one for us to share. It is a light and refreshing dessert that helps to bring a little of the long forgotten sunshine to the darkest days of our Maine winter.

This is the season for buying the juiciest and sweetest grapefruit of the year, so stock up. Store in a cool, dry place (we keep ours in a part of our basement that gets only a little heat but won't freeze), and they will last for a couple of weeks. Red grapefruit is sweeter than the white variety and is packed with vitamin C and fiber. Besides just peeling and eating for breakfast or juicing, most people can't think of another way to eat grapefruit. It can be difficult to incorporate it into a hot recipe because, once heated, it will fall apart easily. The trick is to add it during the last minutes of cooking or, as suggested in this recipe, sprinkle sections with brown sugar or honey and place under a broiler. It is simply delicious prepared in this way!

Poached Fish in Wine with Caramelized Onions & Grapefruit
(Makes 2 servings)

8 ounces mild white fish (tilapia, halibut or haddock)
½ medium onion, chopped
1 teaspoon olive oil
Pinch of salt
¼ cup sweet wine or sherry
2 tablespoons orange juice
2 tablespoons chicken or vegetable stock
1 teaspoon red or white wine vinegar
1 cup grapefruit sections
2 teaspoons honey or brown sugar

1. Choose an oven-proof skillet just large enough for the fish to be side by side in the pan. (I used an 8-inch cast iron skillet.) Heat olive oil in pan and add chopped onion. Sprinkle with salt and cook on low heat, stirring occasionally, until onions are soft, lightly browned and caramelized, about 10 minutes.

2. Meanwhile, mix together the wine, juice, stock and vinegar in a measuring cup and stir to combine; set aside. When the onions are soft, remove and add them to the wine mixture. Turn up heat to medium and place the fish into the skillet and season with a little salt and pepper. Cook briefly for 1-2 minutes, turn fish and add poaching liquid to pan and bring to a boil. Simmer until liquid is reduced by half. Add grapefruit sections to cover fish and spoon the cooking liquid over sections. Drizzle honey or brown sugar over the grapefruit and place skillet in the oven under a broiler until honey or sugar is bubbly and starting to brown. Divide fish, sauce and grapefruit equally between two dinner plates and serve immediately.

Nutritional Information per serving: 229.5 calories, 21 g carbohydrate, 4.2 g total fat, 1 g saturated fat, 1.5 g fiber, 23.7 g protein

Original recipe by Kathy Sheehan, copyright 2010

Salmon with Peach in a Balsamic Reduction

Every year I patiently wait for the perfect peach. Even though they show up in the stores in early summer, they tend to be hard as baseballs with no telltale peach aroma. Sometimes I fondle their fuzzy exterior, but these tasteless imitations are just a tease. So, I put them down reluctantly to wait for the real thing. Today I am happy to report: My peaches have arrived! My love affair with my favorite fruit can recommence, but we only have a few weeks together before it will go away again for another long year.

This is a super quick and easy recipe that I made especially for my salmon-loving daughter who is home visiting from college this weekend. The combination of the sweet, ripe peach and the balsamic vinegar is delightful and fresh tasting. Even though the days have cooled and we're wearing our long sleeves again, this dish sings to us the last tune of summer and helps us recollect fond memories of warm, lazy days gone by.

Salmon with Peach in a Balsamic Reduction
(Makes 2 servings)

2 center-cut salmon fillets (5 oz. each, no skin)
½ tablespoon canola or grapeseed oil (for high temp cooking, not olive oil)
salt & pepper
1 ripe peach, peeled and cut into ½-inch chunks (reserve 4 thin slices for garnish)
¼ cup chicken or vegetable stock
2 tablespoons balsamic vinegar
2 tablespoons agave nectar (or 1 tablespoon honey)

1. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flakey and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and set aside.

2. Add chopped peach to hot pan and stir fry for about 1-2 minutes. Add stock, vinegar and agave nectar and stir to deglaze any brown bits from the bottom of the pan. Cook until sauce is reduced by half and slightly thickened, about 2 minutes. Divide fruit and sauce evenly over salmon. Garnish with reserved peach slices and serve.

Nutritional Information per serving: 357 calories, 25.8 g carbohydrate, 6.8 g total fat, 2.75 g saturated fat, 1.1 g fiber, 35.15 g protein

Original recipe by Kathy Sheehan, copyright 2009