- Vegetable oil cooking spray
- 1 lb salmon fillet, skin removed
- 3/4 teaspoon salt, divided
- 1/4 teaspoon black pepper, divided
- 6 oz farfalle pasta
- 1 1/2 cups frozen peas
- 1 1/2 cups 1 percent milk, divided
- 3 tablespoons all-purpose flour
- 3 oz Neufchâtel
- 2 tablespoons chopped fresh dill, divided
- 1 tablespoon fresh lemon juice
- 1 teaspoon grated lemon zest
- Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 tsp salt and 1⁄8 tsp pepper. Broil until cooked through, 5 minutes per side. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 tsp salt and remaining 1/8 tsp pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes. Remove from heat; add Neufchâtel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice. Garnish with zest and remaining 1 tbsp dill.
* 559 calories per serving, 22 g fat (7 g saturated), 50 g carbs, 5 g fiber, 37 g protein
A Healthy Salmon Dinner
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 teaspoon ground ancho chili pepper or chili powder
- 2 medium sweet potatoes, scrubbed
- Nonstick olive-oil cooking spray
- 4 skinless salmon fillets (5-6 ounces each)
- 1 tablespoon olive oil
- 2 tablespoons fresh cilantro sprigs
1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.
2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.
3. Sprinkle sweet potatoes and salmon with cilantro before serving.
* 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber
Salmon with Honey, Mustard, and Aji Amarillo Glaze
- 1 1/2 pounds salmon fillet with skin (1 1/4 to 1 1/2 inches thick)
- 1 garlic clove
- 3 tbsp. grainy Dijon mustard
- 2 tbsp. honey
- 1 tbsp. ají amarillo paste
- 1/2 tsp. rice vinegar
- 1/2 tsp. coriander seeds, crushed
- 1/4 teaspoon freshly ground black pepper
1. Preheat the broiler. Line a broiler pan with foil and lightly coat with oil. Pat salmon dry and place, skin side down, on pan. Season with 1/2 teaspoon salt.
2. Mince and mash garlic to a paste with a pinch of salt. Stir together with mustard, honey, aji amarillo paste, vinegar, coriander, and pepper.
3. Spread mustard mixture evenly on top of salmon. Broil 5 to 6 inches from heat until just cooked through, 12 to 15 minutes. Transfer salmon to a platter with 2 large spatulas. Cut into 4 servings.
* No nutritional summary was provided along with this recipe. Sorry.
If you find yourself stumped on what to make and need some recipe ideas, feel free to email me at digitallatinablog[at]gmail[dot]com and I will be sure to get back to you with a few easy recipe ideas that will leave you feeling confident about what to make for dinner.
Disclosure: This was an unpaid post. I am not affiliated with Fitness, Latina or Self Magazine. This post was in response to a recipe request by one of The Digital Latina readers. Thank you!