Salmon w/Tomato, Anchovy & Olive Vinaigrette

Approx. Prep Time: 10 minutes | Cook Time: 15 | Serves: 6

Nutrients per serving:

calories 327, fat 18 g, saturated fat 3 g, cholesterol 76 mg, fiber 1 g, protein 34 g, carbohydrate 4 g, sodium 360 mg, potassium 835 mg, calcium 84 mg

Ingredients:

1/2 cup sun dried tomato, coarsely chopped

2 anchovy fillets, finely chopped

1/2 cup coarsely chopped Kalamata olives

1 large clove garlic, finely chopped

1-1/2 Tbs. capers, coarsely chopped

1/4 cup lightly packed fresh parsley leaves, coarsely chopped

1-1/2 Tbs. fresh lemon juice

1/4 cup extra-virgin olive oil; more for grilling the salmon

Kosher salt and freshly ground black pepper

6 6-oz. pieces skin-on king salmon fillets

Variation: Substitute halibut for the salmon and sprinkle with paprika before placing in the oven. Be sure to cook thoroughly.

Instructions:

Heat oven to medium-high (400°F to 475°F). Meanwhile, in a large bowl, combine the tomatoes, anchovies, olives, garlic, capers, parsley, lemon juice, and oil. Season to taste with salt and pepper. Set aside. Brush the salmon with oil, season generously with salt and pepper, and transfer to the baking pan. Cook until medium rare, 3 to 4 minutes per side. Serve with the tomato-anchovy vinaigrette. Enjoy with steamed broccoli, spinach or another favorite veggie. 

Sesame-Ginger Crusted Chicken

Approx. Prep Time: 15 minutes | Cook Time: 20 | Serves: 4

Nutrients per serving:

calories 318, fat 16 g, saturated fat 3 g, cholesterol 91 mg, fiber 1 g, protein 35 g, carbohydrate 7 g, sodium 523 mg

Ingredients:

1/4 cup sesame seeds

1/2 oz. dried porcini or other dried mushrooms, ground (to yield 1/4 cup)

2 tsp. grated fresh ginger

4 small cloves garlic, minced

1 tsp. ground coriander

3/4 tsp. kosher salt

Pinch cayenne

4 boneless, skinless chicken breast halves (about 6 oz. each), trimmed

2 Tbs. grape seed or olive oil

Instructions:

Heat a small, dry skillet over medium heat and toast the sesame seeds, shaking the pan occasionally, until fragrant and just starting to brown, 2 to 3 minutes. Immediately transfer to a shallow bowl to prevent overtoasting and add the mushroom powder, ginger, garlic, coriander, salt, and cayenne, stirring well to evenly to distribute the ginger and garlic. Dredge each chicken breast in the rub, coating both sides thoroughly.

Put the oil in a large skillet and set it over medium-high heat until the oil is very hot. Brown the chicken breasts for 2 to 3 minutes on each side. Reduce the heat to medium low and cook until the crust is browned, the chicken feels firm when you press it, and an instant-read thermometer reads 160ºF, about 12 minutes. Enjoy with a salad or sauteed bok choy. 

Cod in Tomato-Tarragon Broth

Approx. Prep Time: 10 minutes | Cook Time: 30 | Serves: 2

Nutrients per serving:

calories 366, fat 18 g, saturated fat 2 g, cholesterol 62 mg, fiber 1 g, protein 29 g, carbohydrate 14 g, sodium 412 mg

Ingredients:

3 Tbs. olive oil

1 large shallot, finely chopped

1 clove garlic, minced

Salt and freshly ground black pepper to taste

4 plum tomatoes, peeled, seeded, and chopped (canned is fine)  

1 Tbs. chopped fresh tarragon

3/4 cup homemade or low-salt canned chicken or fish stock

2 cod fillets, about 4 oz. each

Instructions:

In a medium saucepan, heat 1 Tbs. of the olive oil over medium-high heat. Add the shallot, garlic, salt, and pepper and sauté until the shallot is softened and beginning to brown, about 5 minutes.

Add the tomatoes and 2 tsp. of the tarragon and continue to cook until the tomatoes begin to give off some of their juice, about 5 minutes. Add the stock, reduce the heat to low, and let simmer while you prepare the fish.

Meanwhile, heat the remaining 1 Tbs. olive oil in a nonstick frying pan over medium-high heat. Add the fish (most attractive side down) and cook until well browned, about 3 minutes. Turn it over and pour the tomato broth around the fish. Let simmer gently until the fish is cooked through, about 7 minutes.

Transfer the fish to soup bowls or rimmed plates and ladle the broth on top. Sprinkle with the remaining 1 tsp. tarragon and serve.