Salmon Dishes

Salmon is one of the fish that I love eating all year round but mainly during the summer. Here are some Salmon dishes that I want to try making. If anyone has tried any of the ones I post let me know how it is and feel free to make suggestions. Yes I did put the weight watchers values on there because as you all know how I enjoy being a part of the weight watchers community.

 

Baked Salmon Puttanesca

serves 4 – prep time 15 – cook time 23 – 7 points

This spicy Italian sauce is a tasty combination of tomatoes, olives, anchovies, capers, garlic and red pepper flakes. It’s delicious with richly-flavored fish such as salmon.

Ingredients

  • 1Tbsp olive oil – 4 smart points
  • 1 medium uncooked shallot(s), finely chopped – 0 points
  • 2 clove(s )garlic clove(s), minced -0 points
  • 1⁄2 tsp crushed red pepper flakes – 0 points
  • 1 Tbsp anchovy paste (or 3 fillets, mashed with a fork) – 1 point
  • 28 oz canned diced tomatoes, drained – 0 points
  • 1 Tbsp canned tomato paste – 1 point
  • 10 medium olive(s), Kalamata variety, pitted, roughly chopped – 1 point
  • 2 Tbsp capers, rinsed and drained – 0 points
  • 16 oz uncooked skinless salmon fillet(s) – 19 points

Instructions

  1. Preheat oven to 350°F.Heat oil in large, oven-safe nonstick skillet over medium heat. Add shallot, garlic and red pepper flakes; cook, stirring a few times, until vegetables soften, 2-3 minutes.
  2. Add anchovy paste and cook, stirring, until it melts into pan, about 1 minute. Add tomatoes and tomato paste; reduce heat to medium-low and simmer until sauce thickens, about 5 minutes. Stir in olives and capers; remove from heat.
  3. Nestle salmon fillets into sauce; spoon some sauce over salmon. Cover skillet; bake until fish is just opaque in center, about 10-12 minutes.
  4. Serving size: 4 oz salmon, 1/2 cup sauce

Chili-Rubbed Salmon with Mango-Peach Salsa

5 points / Prep Time:20 min / Cook Time:10 min / Serves:4

A fresh mango-peach salsa pairs beautifully with rich and flavorful grilled salmon. Serve this summery dish over salad for an easy weeknight supper.

Ingredients

  • 1 large peach(es), ripe, diced – 0 points
  • 3⁄4 cup(s) mango(es), ripe, diced – 0 points
  • 1⁄4 cup(s) uncooked red onion(s) -0 points
  • 2 Tbsp cilantro, fresh, minced – 0 points
  • 1 small jalapeño pepper(s), seeded, minced (don’t touch seeds with bare hands) – 0 pts
  • 2 tsp fresh lime juice – 0 points
  • 1⁄2 tsp honey – 1 points
  • 1⁄2 tsp olive oil, extra virgin – 1points
  • 1 pinch kosher salt – 0 points
  • 1 tsp chili powder, ancho variety – 0 points
  • 1 tsp ground cumin – 0 points
  • 1⁄2 tsp dried oregano – 0 points
  • 3⁄4 tsp kosher salt – 0 points
  • 1 pound(s) uncooked skinless salmon fillet(s), boneless, cut into 4 fillets – 19 points
  • 2 spray(s)cooking spray – 0 points

Instructions

  1. To make salsa, in a medium bowl, combine peach, mango, onion, cilantro, jalapeño, lime juice, honey, oil and a pinch salt; chill until ready to serve (salsa may be made up to 3 days prior to use and stored, covered, in refrigerator).
  2. In a small bowl, combine chili powder, cumin, oregano and 3/4 teaspoon salt; rub over both sides of salmon.
  3. Coat a grill or grill pan with cooking spray; heat to medium-high heat. Grill salmon until cooked to desired degree of doneness, flipping once, about for 4-5 minutes per side. Serve salmon with salsa spooned over top.
  4. Yields 1 salmon fillet and about 1/3 cup salsa per serving.
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Recipes that I Enjoy

Grilled Cheddar Cheese Sandwiches with Pickles

serving size:4 Weight watchers Points: 5

A quick-and-easy cream cheese spread elevates your basic grilled cheese to something special.

Ingredients

  • 1⁄4cup(s)low fat cream cheese
  • 3 Tbsp uncooked shallot(s), minced
  • 4 tsp mustard grainy
  • 1Tbsp unsweetened dill pickle(s) or bread and butter pickles, minced
  • 8 slice(s)reduced-calorie bread
  • 3⁄4 cup(s) low fat shredded cheddar cheese sharp variety
  • 2 spray(s) cooking spray

Instructions

  1. In a small bowl, combine cream cheese, shallot, mustard and pickles; spread about 1 tablespoon cream cheese mixture on one side of each piece of bread. Top 4 slices of bread with 3 tablespoons cheese each; cover with remaining bread slices, cream cheese-side down.
  2. Off heat, coat a large skillet with cooking spray and heat over medium heat; cook sandwiches, 2flipping once, until lightly toasted and cheese melts, about 2 to 3 minutes per side. Yields 1 sandwich per serving.

Pan-Fried Flounder

serving size:4 Weight watchers Points: 4

This crispy-coated fish fillet is better than fast-food. Serve with homemade fries for a real treat.

Ingredients

  • 1 pound(s)uncooked flounder fillet(s)
  • 1Tbsp Dijon mustard
  • 1 large egg white(s)
  • 1⁄4 cup(s) yellow cornmeal
  • 2 tbsp grated parmesan cheese
  • 1 tbsp fresh thyme, finely minced or 1 tsp dried thyme
  • 1/2 tsp table salt or to taste
  • 1/2 tsp black pepper, freshly ground or to taste
  • 2 spray(s) olive oil cooking spray
  • 1 tbsp olive oil
  • 1/2 medium lemon(s), cut into 4 wedges

Instructions

  1. Rinse fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
  2. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
  3. Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.*
  4. Serve fish with lemon wedges. Yields about 3 ounces of fish per serving.

Quinoa salad with corn and peppers

serving size: 6 Weight watchers Points: 4

This grain side dish is packed with citrusy flavors and fresh summer vegetables like juicy, sweet corn.

Ingredients

  • 1 cup(s)uncooked quinoa
  • 1 medium yellow corn on the cob, kernels removed
  • 1⁄2 medium sweet red pepper(s), diced
  • 1⁄2 medium yellow pepper(s), diced
  • 1 1⁄2 Tbsp orange zest
  • 1⁄3cup(s)unsweetened orange juice, freshly squeezed (or less to taste)
  • 1 tsp canola oil
  • 1⁄4 tsp table salt or to taste
  • 1⁄8 tsp black pepper or to taste
  • 2 Tbsp chopped almonds, toasted

Instructions

  1. Boil 2 cups of water over medium-high heat. Add quinoa and simmer, covered, for 15 minutes; cool to room temperature.
  2. Stir corn, peppers, lemon juice, orange zest and juice, oil, salt and pepper into quinoa. Transfer to a serving bowl; sprinkle with almonds and serve. Yields about 3/4 cup per serving.

Pesto, Ricotta, and Tomato Tortilla Pizza

serving size: 4  Weight watchers Points: 9

These individual pizzas take just minutes to prepare thanks to easy whole wheat tortillas and store-bought reduced-fat pesto.

Ingredients

  • cup(s) fresh tomato(es)chopped
  • 1/2 cup shredded part skim mozzarella cheese
  • 1/2 cup part skim ricotta cheese
  • 1/2 cup reduced fat pesto sauce
  • 4 medium whole wheat tortillas
  • 2 sprays cooking spray

Instructions

  1. Preheat the oven to 450 F. Coat two baking sheets with cooking spray.
  2. Arrange tortillas on prepared baking sheets; spread each with 2 tablespoons pesto. Top each with small dollops of ricotta cheese (2 tablespoons total per tortilla); sprinkle each with 2 tablespoons mozzarella. Bake until bottoms of tortillas are crisp and cheese is melted, about 5 to 7 minutes.
  3. To serve, sprinkle each pizza with 1/4 cup tomato. Cut each pizza into 4 wedges. Yields 4 wedges per serving.

Your Meal-Plan Action Plan – Weight Watchers

Your Meal-Plan Action Plan

What are your steps to menu success? Try these simple steps to menu making success!!

Most of us have a few go to meals in our heads when we need to get dinner on the table fast. But some days are just a scramble (maybe literally: you always have eggs on hand, right?). All in all, not a satisfying situation, and certainly not optimal for losing weight.

You know that meal planning can be a big help in staying on track. But, as your meeting discussion showed, life can get in the way of making this strategy a routine. The thing is, meal planning is more than just deciding what to eat. It’s also putting into place the when, where, who, and what.

So try this activity. Focusing just on the coming week. answer these questions, then fill in the plan below.

“I’ll make my meal plan for the week on ____________________ (date/time) at ____________(place) after checking with ______________(people) and gathering ____________________(tools).”

WHEN is the best time for you to plan? It might be Sunday evening when things are quiet; or on Saturday morning, so you can shop and get a jump on cooking. Once you decide, set aside an hour or however long it’ll take. Tip: Check your calendar and actually add time to cook – whether it’s a make ahead meal, day of cooking, or prep for a slow cooker recipe – so you’ll likely to follow through.

WHERE to plan? It’s not only the physical space – probably your kitchen, but it could be during your daughter’s dance class or in a doctor’s waiting room – it’s also where you’ll record your meal plan: smart phone, a document on your laptop, or a ruled notebook. Tip: Keep a record of your meal plans so you don’t repeat dishes too often.

WHO will you be eating with, and need to check with before making a meal plan? The kids, with their after school activities? Your partner’s schedule? Your own calendar, of course (“oops, I have book club on Tuesday night!”). Tip: Also ask about likes and dislikes, and any requests (“Can we have meatloaf this week?”).

WHAT ingredients and equipment will you need to execute your meals, see what you have on hand, create a shopping list, and check on any special tools. Tip: Gather cookbooks or open your browser to the food and recipes section of weightwatchers.com to help you create menus.

Put your plan together and you’re more likely to succeed by sticking with your points plus budget , choosing a variety of healthful foods, keeping hunger manageable and so on.

What to Eat Tonight? – Weight Watchers

What to Eat Tonight?

Meal Planning Smarts: Strategies to help you get dinner on the table.

For the most of us, dinner is the main meal of the day. Give it the attention it deserves! Even if you’re a seasoned member, the “What to eat tonight” activity on the back of your what to eat book sets up a good framework for building a meal. Add in the ideas here (and from your meeting), and you’ll have a solid template for creating plan-friendly meals any night.

Tasty resources

Along with our cookbooks and mobile app you can get thousands of recipes and meal ideas on WeightWatchers.com. Or just list ingredients in the search bar on your home screen and hit “enter.” Voila! Recipes. Or go to “Find and Explore” in the PointsPlus tracker (under MyTools); click on recipes to search by PointsPlus value, prep time, difficulty, and so on. And don’t forget community recipe swap!

Food Factors

PointsPlus Values: How much you can have and/or want to spend.

Prep Time: Be realistic. Factor in cleanup time, or add time if you’re slow on prep (or have a little helper).

Ingredients: What’s on hand, including leftovers, vegetables, or fruit that you need to use soon; what you’ll need to pick up at the store.

Who’s eating: If you’re cooking for more than yourself, you’ll need to heed others’ preferences; can you leave out ingredients?

Getting it together

More ideas from the “Mix and Match Dinner Builder” on pages 26-27 of your What to Eat book.

  • Steamed vegetables, 4 oz cooked wild salmon, ½ cup cooked brown rice. 2 tbsp teriyaki sauce, 1 tbsp sesame seeds = Asian Style Salmon and Vegetables
    • (10 pointplus value)
  • Crudite and salsa, 3 oz cooked 93% lean ground beef patty, 1 light hamburger bun, 2 tbsp steak sauce, 2 tbsp blue cheese = Blue-Cheese Burger Deluxe
    • (8 pointsplus value)
  • Roasted Veggies, 3 oz cooked lean pork chop, ½ cup cooked quinoa, 2 tbsp fresh lemon juice, 10 large olives – Roasted Veggie, Pork, and Olive Quinoa
    • (7 pointplus value)

 

5 meal boosters

Jarred roasted red peppers (packed in water): add to wraps, chop and blend into pasta sauce or scrambled eggs.

Canned water-packed tuna: mix into pasta, combine with raw chopped vegetables and nonfat yogurt for sandwich filling, and flake into couscous.

Frozen vegetables: good as a side, stir-fries, toss with broth and seasonings for soup, cook with pasta.

Fat-Free Salsa: ladle onto baked potatoes, mix into meat loaf, use as omelet filling.

Dried Fruit (cranberries, cherries, etc.) + nuts: adds texture, flavor, and color to salads, fish, and chicken.