Sesame Seed Baked Salmon Fillet

This salmon is moist and buttery with the delicious crunch of sesame seeds.

Ingredients: serves 2

3/4 pound salmon filet. I prefer wild Coho or Sockeye. Center cut is the most moist and tender.

Nonstick spray

Juice of 1/2 medium lemon

A few shakes salt

1 tsp melted butter

1 Tb sesame seeds, I like a mixture of black and white seeds

Directions:

Take salmon out of refrigerator and preheat the oven to 425′ Gather your ingredients and melt the butter. Spray a baking pan with nonstick spray or place foil over pan.

Squeeze lemon over salmon, then sprinkle with salt.

Sprinkle sesame seeds evenly over salmon until it is covered. Sprinkle butter over sesame seeds.

Bake for 5 minutes at 425′ Turn oven to broil and bake for 2-3 more minutes. Cut in half lengthwise to serve.

Fish Tacos! less greasy – Tacos de Pescado! menos grasa

???????????????????????????????I first tasted Baja-style fish tacos in a fast food place by the beach in Los Angeles. I thought they were the most wonderful thing! But I needed to find a less greasy alternative.

I make a lighter version (361.5 calories for 2 tacos) of those fried fish tacos, using Barbecued Salmon or Poached Salmon. Substitute lime for lemon in the recipe.

Or try my spicy pan-fried rock cod, sole or salmon with Tajín (chili powder with lime and salt) in the recipe below. Salmon is rich in omega-3, the healthy fat.

I add lots of fresh vegetables in the slaw: cabbage, radishes, cilantro and green onions. Top with lime juice, salsa and avocado chunks or  Sonia’s guacamole.

Pan Fried Fish Tacos Serves 3 hungry people

Crunchy yet still not as greasy as deep-fried fish tacos, I made these with dry masa harina (corn flour) that I used for making tortillas or tamales. They are  not as coarse as cornmeal. The tamale masa harina is coarser than tortilla masa harina. Use whichever you have on hand.

2 large fillets (1  1/2 pounds) of rock cod (red snapper), sole or salmon. Remove any bones and the skin

2 – 4 Tb canola oil as needed

1/2 cup masa

1  tsp salt

several grinds black pepper

1/2 tsp paprika

1/2 tsp smoked paprika (optional)

1 tsp Tajín (tah -Heen) (chili powder with lime and salt)

juice of 2 limes plus a cut up lime for serving

Combine masa, Tajín, salt and pepper on a plate.

Rinse fish well then cut up into 3 to 4 inch pieces. Roll them in the masa.

Heat oil until hot. Place fish pieces in oil and cook over medium heat about 5 minutes, until it browns. Turn over and cook until golden brown on the other side. If necessary, add another spoonful of oil between batches.

Sprinkle with lime juice. Serve with vegetable slaw as below.

Taco Ingredients: Makes 6 tacos

6 corn tortillas

Slaw:

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1 cup shredded cabbage

¼ cup cilantro leaves, chopped

2 large radishes, sliced

3 green onions (scallions), sliced thin

juice of 1 lime, plus another lime to squeeze on tacos

salsa to taste

salt to taste

avocado chunks or Sonia’s guacamole to taste

Mix chopped vegetables together, adding a bit of salt and juice of one lime.

Squeeze juice of another lime on the fish.

Heat tortillas on comal or heavy frying pan until pliable. These are awesome with homemade

Fill with fish and cabbage slaw. Top with guacamole, more lime juice and salsa.

This recipe can also be viewed at

http://recipes.sparkpeople.com/cookbooks.asp?cookbook=288991

Nutrition Facts
3 Servings 
Amount Per Serving
Calories 361.5
Total Fat 17.6 g
Saturated Fat 2.4 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 9.0 g
Cholesterol 36.4 mg
Sodium 185.1 mg
Potassium 1,069.8 mg
Total Carbohydrate 40.2 g
Dietary Fiber 11.4 g
Sugars 3.5 g
Protein 18.8 g
Vitamin A 18.0 %
Vitamin B-12 26.1 %
Vitamin B-6 49.1 %
Vitamin C 162.0 %
Vitamin D 0.0 %
Vitamin E 11.7 %
Calcium 8.5 %
Copper 24.0 %
Folate 31.0 %
Iron 14.6 %
Magnesium 16.4 %
Manganese 15.0 %
Niacin 39.9 %
Pantothenic Acid 27.3 %
Phosphorus 23.2 %
Riboflavin 27.1 %
Selenium 35.9 %
Thiamin 22.7 %
Zinc 9.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Poached Salmon with yogurt dill and lemon sauce

My husband once took my son on a fishing trip and caught a salmon bigger than my 6-year-old daughter! What were we going to do with all that fish? We called all our friends to come over and gave each of them a chunk of salmon to take home!

Here’s an elegant, delicious and easy salmon fillet recipe that uses dill and lemon mixed in nonfat Greek yogurt as a sauce.

salmon topped with lemon and yogurt dill sauce
Ingredients:
dill plant
1 lb fillet of salmon to feed 3 people. A tail piece will not have bones.
1 shallot, peeled and thickly sliced
1 scallion, sliced diagonally into 2″ pieces (both white and green parts)
1/2  cup chicken broth

½ cup dry white wine such as Chardonnay

1 lemon (Meyer lemon is best.)

½ cup plain nonfat yogurt  or Greek yogurt

Several sprigs of dill

Cut a lemon in half.  Cut several slices from the middle and set aside for garnish. Use the rest for squeezing juice.

broth with scallions and shallots

Boil broth in frying pan with shallots and scallions. Add 1 Tb lemon juice, wine and place a sprig of dill in the broth and bring to a boil again.

salmon cooking in broth with lid

Salt the salmon and place in the boiling broth skin side down. Cover pan and cook for 5 minutes on medium heat. Turn off heat and let sit for another minute.

yogurt sauce ingredients

While salmon is cooking, mince 1 tsp. dill and 2 Tb cucumber. Mix in yogurt with 2 tsp of lemon juice and salt to taste.

salmon with yogurt dill sauce

Serve salmon with lemon slices and yogurt sauce.