Low Cal Salmon Recipes?
MightyDomo
Posts: 1,265 Member
in Recipes
Being that salmon is one of the very few fish that I actually like and I have been told all around to include fish more in my diet I am hoping that there are some great low cal recipes out there that go over well with picky fish eaters in general as I tend to be quite picky obviously.
Thank you for your help in advance!
Thank you for your help in advance!
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Replies
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I usually buy fresh salmon, fry it with a touch of olive oil and onions/leeks and add it to wilted spinach and sweet potato fries0
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I put my salmon in silver foil (loosely wrapped) for 30 minutes, on 200 degrees. Then I have it with 2 steam bags of vegetables. Done and served - Super easy, super tasty, super healthy.0
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You'll need:
a pan
foil
PAM spray
salmon
half a lemon
Foil your pan and lightly spray it with pan, place fish on pan, squeeze lemon juice on fish. Place in oven at 350F for like 12min or so0 -
Salmon all alone is a bit on the higher calorie side for fish (more good for you fats) but I bake it with nothing on it at all (fresh salmon) and it is awesome. Add a slice of rye bread and some steamed veggies - nom nom nom0
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Sashimi. Eat it raw with a little bit of mirin on that.0
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Bake it with garlic and a drizzle of honey.0
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The foil packet is a nice and easy way to go. I usually put asparagus on bottom, salmon on top and a couple slices of lemon on top of the salmon. Drizzle with olive oil. Goes great with brown rice.0
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I like to marinate the salmon in a mixture of equal parts Yoshida Teriyaki Marinade, Sherry, and water. (cuts down the calories) then after about an hour or two marinating, grill it on the BBQ grill. You can brush it with the sauce as it is cooking.
Another recipe is to coat it well with Blackening seasoning, and either grill or pan fry it. Try marinating in orange juice and bourbon before oven roasting it. ( a couple of ounces of OJ and just a shot of bourbon, plus one for the cook!!) Baking it in a foil pouch with fresh Rosemary sprigs after a light coating of olive oil is also good.0 -
I"m picky about fish too. I'll eat cod and cat but not scappers or stronger tasting fishes.
I found this recipe in a cook book and loved it. It's really easy
Combine
-1 egg
-1Tb minced onions
-1/3 c diced green peppers
-1/3 c italian bread crumbs
-1 Tb lemon juice
-1 tsp teriyaki sauce
- 1/4 tsp dried basil
- 1/4 tsp black pepper
- 1 can (about 14 oz) of salmon, drained, deboned, and skinnless
Combine in a gallon sized zip-loc and mix well. Separate into 4 patties .
Spray a large skillet with non-stick spray and cook the patties on both sides until brown.
190 cal, 8 g fat, 9 carbs, 2 g sugar, and 1 g of fiber.0 -
I usually steep good quality fresh salmon fillets.
It's a foolproof recipe for a guy like me .
Fill a pan with just enough water to cover the salmon.
Take the salmon out.
Bring the water to a boil.
Put the salmon back in.
Turn off the heat and cover the pan.
Set the timer for 11 minutes.
Done!0 -
I am kind of shocked at how east these recipes sound!
I will have a couple weeks to test them out and see what I like. Even though I would still like to see more recipes if anyone comes by my thread, the more the better.0 -
Grilled on a cedar plank for the smoke A little Johnny's seasoning and it's perfect !!0
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I'm personally doing low carb, so heres the lower carb salmon patty recipe:
Ingredients
1 can (14.75 oz) pink salmon (any brand)
1 large egg
2 tsp garlic powder (optional)
2 tbs olive oil
Preparation
Open and partly drain the salmon. (It’s OK to leave in some of the water.)
Place salmon in a mixing bowl, and mash with a fork.
Start olive oil heating in a no-stick pan.
Add whole egg and garlic powder to the salmon, and mix those in.
Form four salmon patties of roughly equal size.
Pan fry patties about 3 minutes on a side over medium-high flame. (You want the patties nicely browned on both sides, and heated through.)
Nutrition
Each patty has 240 calories, 1.5 grams of net carbs, and 22.5 grams of protein.0 -
My family loves this recipe. According to MFP this recipe is cal=227 , 2 carbs, 27 protein.
Baked Salmon
Ingredients
• 2 cloves garlic, minced/1/2 tsp garlic powder
• 6 tablespoons light olive oil
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped
• 4 fillets 4oz salmon
Directions
1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and
parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
2. Preheat oven to 375 degrees F (190 degrees C).
3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.0 -
Get wild sockeye if you can. Farmed Atlantic is really fatty and bad for the environment, which is sad b/c I love it. Sorry, I'm a dirty hippie. :sad: Anyway, I just put it in the oven on 400 for 10 min or so with some of this on it: http://www.coloradospice.com/products/seafood-spice-blends/trout-salmon-rub-bag.html
And my super handy fish thermometer is awesome: http://www.amazon.com/Cooked-Perfect-Complete-Reusable-Color-Changing-Thermometer/dp/B00122XNYK0 -
1) Drained horseradish, panko breadcrumb, some dill, tbsp of olive oil, s&p, spread on the top of the salmon and bake
2) Mix maple syrup and dijon mustard together and brush on top of salmon and bake
these are my 2 go-to salmon recipes.0 -
I like smoked salmon over a bed of spinach. For dressing I use 1 tablespoon of extra virgin olive oil and lemon juice. Then I put fresh ground black pepper on it and top with some diced red onion. It comes in at right around 300 calories depending on your quantities of greens and onions. Yuuuummy!0
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Marinate in SoyVey (or similar) for 20-30 minutes and broil. I get a big filet and slice it into pieces. Perfect every time. We have it once or twice a week and it is always yummy.0
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Seasoned with a little Thyme and salt
a little bit of oil to keep from sticking
topped with very thin slices of orange
baked at 375F until flaky, depends on the thickness, could be 12-20 minutes. Keep an eye on it.
Couldn't be simpler and damned tasty!0 -
LOL I have just eaten my favourite salmon supper : Salmon, noodles, mushrooms and pak-choi. Wonderful and takes 15 mins start to finish.
200g salmon (I like a lot of salmon when I have it SO good for you)
Mushrooms - chestnut, ****ake, button whatever you like
30g dry weight fine noodles
Pak-choi as much as you fancy - white bits sliced and green bits shredded
Garlic clove - crushed
Table spoon of sesame oil - or spray oil to cut calories
Salt and pepper
Soy Sauce - I prefer dark soy for this
Put kettle on and cover noodles in a bowl with water when boiled
Heat 1/2 tbspn oil in a small frying pan. When warming up put salmon in skin side down. Keep turning as you go on.
Heat 1/2 spoon oil in non stick pan. Fry garlic, white bits of pak-choi and mushrooms with Dark Soy Sauce. Stir fry over a highish heat till starting to cook, add green bit bits of pak-choi, salt and peper
Drain noodles and add to vegetables. Add more soy if required.
At the same time as stir frying the veg, be turning the salmon over till cooked through and when all done serve. Simple but really tasty.
Depending on what oil you use this is a 550-600ish calorie dish - Enjoy0 -
Bump0
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The foil packet is a nice and easy way to go. I usually put asparagus on bottom, salmon on top and a couple slices of lemon on top of the salmon. Drizzle with olive oil. Goes great with brown rice.
^^^^^ sounds great!0 -
My favorite and really simply way, is to squeeze lemon juice over it and sprinkle with pepper and garlic salt. Then just cook in a pan stove top or on the foreman!0
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We just usually mix a little olive oil, lemon juice, garlic, salt, pepper, and fresh rosemary and rub it on the salmon before tossing it in the oven or on the grill.
Oh, wild sockeye ftw.0 -
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Ooo i have one i made yesterday!!!
lemon, chilli and honey glazed salmon - servie with stir fry vegetables and noodles:
This makes 2 fillets:
Ingredients
Tesco - 2 x Boneless Salmon Fillet, (approx 200 g total weight) - 400 kcal , 26 g fat, 39g protein
Pure clear Honey, 2 tablespoon - 103 kcal, 25g carb, 0g fat, 0g [rotein
Red Chilli Pepper, Raw, 16 g/1 pepper -18 kcal 4g carb, 0g fat, 1g protein
Oil - Olive, 1 tablespoon - 119 kcal, 0g carb, 14g fat, 0g protein
Amoy - Light Soy Sauce, 5 ml (teaspoon) - 3 kcal, 1 g carb, 0g fat, 0g protein
Festival - Lemon Juice (From Concentrate), 3 tablespoon (45mL) 0 kcal 0 carb 0 fat 0 protein
Total per person: 322 kcal, 15g carb 20g fat 20g protein
Recipe:
Preheat oven to approx 200 degrees centigrate, around 400 degrees farenheight - for fan ovens reduce to 180 degrees c
finely slice the chilli papper and then combine all the marinade ingredients i.e everything apart from the salmon into a bowl or tupperware.... shake/stir thoroughly. i usually add itin the following order : lemon jouice, mix in honey, mix in soy sauce, add olive oil, then add chilli, then taste as you might want to add a touch mroe soy or honey depending on your tastes....
if you are going to be serving with noodles/vegetables and want a sauce for them, you can separate out half the marinade before adding salmon (reduce contamination with the fish) and then add salmon to the remaining marinade, leave for 1/2 hour while heating oven.
line a baking tray with baking paper, plunk the salmon into the middle of the paper along with the marinade it's sitting in, and scrunch it up so that the salmon is wrapped up like a parcel. this is important because otherwise the honey in the marinade will burn - it needs to be properly wrapped. bake in the oven for 20-25 minutes (i usually go with 25)
if you have saved some of the marinade to flabour a stir fry then again remember that honey will caramelise/burn very quickly over a flame and cook your noodles and veg thoroughly first and just add the marinade in the last minute or two.
hope this helps :-)0 -
BUMP0
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I like to do it with either a very nice mustard...like a French dijon or spicy variety. The other option I like is to just BBQ it. I just prep it, coat it, and bake it. It's fast and you don't need any oil or extra fat. I will also make a tinfoil pouch of some veggies like cauliflower or carrots and seal that up and bake it alongside the fish's baking dish on the oven rack. Very easy--very yummy.0
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i like to marinate mine for 30min in soy sauce, grated garlic and brown sugar and then pan fry it...or how ever you like
the brown sugar gives it a nice caramalisation0 -
In a foil paper, on your salmon fillet... add a mix of 1/2 orange juice ... 1/2 Tamari.... garlic, pepper, ground ginger to taste... and veggies
(The liquids quantity depends on how much salmon you make, so it can be 1/2 a cup of each or less... or more!)
Put in oven until done! or BBQ!0
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