Fish
Fish
Basic Salmon
Ingredients
4 6 oz salmon fillets
3 tablespoons fresh dill, chopped
1½ teaspoons salt
½ teaspoon pepper
1 lemon, sliced into 8 piece
Directions 1. Pre-heat oven to 400 degrees.
2. Pat salmon fillets dry. Sprinkle with salt and pepper on the non-skin side. Rub chopped dill all over the top of the salmon
3. Cover a roasting pan with foil and put salmon on it.
4. Bake for 10 - 12 minutes.
5. Squeeze one lemon slice over the fish and place another on the plate.
Basic Salmon.pdf
Barbeque Salmon
Ingredients
4 6 oz salmon fillets
1½ teaspoons salt
½ teaspoon pepper
1/3 cup barbeque sauce (pick your favorite!)
Directions 1. Pre-heat oven to 400 degrees.
2. Pat salmon fillets dry. Place the salmon on a foil covered roasting pan, skin side down.
3. Sprinkle with salt and pepper on the non-skin side. Brush or drizzle the top of the salmon with the sauce.
4. Bake for 10 - 12 minutes.
BBQ Salmon.pdf
Poached Halibut
(Note: Halibut is a great fish to introduce to your family because it has a very, very mild flavor. This recipe gently poaches the fish so it is moist and lemony, and not at all oily or fishy.)
Serves 4
Ingredients
3 lemons
4 halibut steaks – about 6 oz each
¼ cup capers
1/3 cup flat leaf parsley
2 cups olive oil
Prep:
Slice 2 lemons into ¼” thick rounds
Juice the third lemon
Salt and pepper both sides of the halibut
Drain and rinse capers
Chop parsley finely
Directions
1. Preheat oven to 250
2. In a baking dish that can hold all the filets tightly in one layer, cover the bottom with lemon slices.
3. Lay the halibut steaks on the lemon slices. Place 1 more lemon slice on top of each steak
4. Sprinkle the capers and chopped parsley between the halibut steaks
5. Add the lemon juice to the olive oil and pour over the fish – you want the oil to almost cover the steaks
6. Bake for 1 hour
7. Serve each steak leaving the lemon on top and sprinkle with more fresh parsley
Poached halibut.pdf
Broiled Salmon in Yogurt Dill Sauce
Ingredients
1/2 cup grated seeded peeled cucumber
3/4 cup plain low-fat yogurt
1 tablespoon chopped fresh dill
1 teaspoon fresh lemon juice
1/4 teaspoon minced garlic
1/4 teaspoon pepper
1/8 teaspoon kosher salt
4 Salmon steaks – 1” thick or 6 oz. each
Salt
Pepper
Directions
1. Prepare yogurt sauce by placing grated cucumber on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down occasionally.
2. Combine cucumber, yogurt, dill, lemon juice and garlic in a small bowl. Stir in 1/4t pepper and 1/8t salt. Cover and refrigerate 1 hour.
3. Preheat broiler; cover broiler pan with aluminum foil and spray with cooking spray.
4. Salt and pepper both sides of salmon. Place on broiler pan and slide onto the top rack of the oven.
5. Broil salmon on first side for 4 minutes. Using tongs, turn the salmon over and broil second side for 3 minutes.
6. Remove from oven and serve salmon with yogurt dill sauce spooned over the top.
Salmon with yogurt dill sauce.pdf
Salmon Tacos
Ingredients
4 6 oz salmon fillets
1½ teaspoons salt
½ teaspoon pepper
8 small flour tortillas
¼ cup chopped fresh cilantro
1 container fresh pico de gallo
Garnishes:
Chopped avocado
Sour Cream
Directions
1. Pre-heat oven to 400 degrees.
2. Pat salmon fillets dry. Sprinkle with salt and pepper on the non-skin side
3. Cover a roasting pan with foil and put the salmon on it.
4. Bake for 10 - 12 minutes.
5. While salmon cooks, wrap tortillas in aluminum foil and bake in the same oven for 5 minutes just to warm through.
6. Flake the fish into chunks.
7. Place 2 warm tortillas on each plate. Add the flaked fish, a tablespoon of pico de gallo, a teaspoon of chopped cilantro and whatever garnishes you want. Wrap the tortillas around the fish.
Salmon tacos.pdf
Salmon with Roasted Vegetables and Pasta
Ingredients
2 large fennel bulbs
1 pint grape tomatoes
8 cloves of garlic, peeled and halved
1 lemon, sliced thin
¼ cup olive oil
4 6 oz. salmon fillets
½ cup fresh dill, chopped
1½ teaspoons salt
½ teaspoon pepper
8 oz. penne pasta
Directions
1. Pre-heat oven to 400 degrees.
2. Cut each fennel bulb in half lengthwise, and then cut each half into 6 wedges (you should have 24 pieces total).
3. In a roasting pan or large baking dish, combine the fennel, tomatoes, garlic, lemon, oil, 1½t of salt, and ¼t of pepper. Stir until everything is evenly coated.
4. Spread the mixture into a single layer and roast until the fennel is tender, about 40 minutes. Set aside.
5. Bring a large pot of water to boil.
6. Pat salmon fillets dry. Sprinkle with salt and pepper on the non-skin side. Rub ¼ cup chopped dill all over the top of the salmon.
7. Cover a roasting pan with foil and put salmon on it.
8. Bake for 10 - 12 minutes.
9. As soon as the fish is in the oven, put the penne in the boiling water. When cooked, drain and return it to the cooking pot. 10.Add the roasted vegetables, pan juices and ¼ cup of dill to the pasta. Over medium heat, toss to combine and until just heated through.
11.Serve 1 piece of salmon on each plate with a helping of pasta.
Salmon with roasted vegetables and pasta.pdf 
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