Soy and Ginger-Marinated Salmon

 Ingredients:

• 2 tbsp. unseasoned rice wine vinegar
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. packed brown sugar
• 1 tbsp. grated peeled fresh ginger
• 1 garlic clove, minced
• 2 tsp. Asian (dark) sesame oil
• 1 (1 lb.) skinless salmon fillet, cut crosswise into 8 strips
• 4 cups lightly packed baby arugula
• 2 tbsp. chopped fresh chives
• 1 tbsp. black sesame seeds

Makes 4 Servings (1 cup salad & 2 salmon strips per serving)

1. To make the marinade, combine the vinegar, soy sauce, brown sugar, ginger, garlic and 1 teaspoon of the sesame oil in a large bowl. Transfer 2 tablespoons of the mixture to a medium bowl and add the salmon, turning to coat; let marinate about 5 minutes. 
2. Heat the remaining 1 teaspoon sesame oil in a large skillet over medium-high heat. Add the salmon and cook until just opaque in the center, about 2 minutes on each side. 
3. Add the arugula to the remaining vinegar mixture and toss to coat. Divide the arugula evenly among 4 plates. Top each serving with 2 salmon strips  and sprinkle with 1/2 tablespoon of the chives and 3/4 teaspoon of the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook.  Salmon grilled or sauteed is quite delicious when it's done right. The combination of soy, ginger and garlic is quite tasty and will leave you satisfied. You can enjoy this salmon with any leafy green of your choice and the meal will still be delicious. 

Spice-Rubbed Salmon with Creamy Dill Dressing

Ingredients:

• 1 lb. salmon fillets
• 1 tbsp. extra-virgin olive oil
• 1 tsp. Dijon mustard
• 1/2 tsp. ground cumin
• 1/2 tsp. paprika
• 1/2 tsp. ground coriander
• 1/2 cup plain whole-milk Greek yogurt
• 2 oz. crumbled feta cheese
• 2 tbsp. lemon juice
• 2 tbsp. chopped chives
• 1/4 cup fresh dill

Makes 4 Servings

1. Preheat the oven to 375 F. Grease a sheet pan with olive oil and set it aside.
2. Pat the salmon dry. Rub it with olive oil and place the fillets skin side down on the prepared baking sheet. Brush the salmon with Dijon mustard. 
3. Combine the cumin, paprika, and coriander in a small bowl. 
4. Sprinkle the salmon with the spice mix and salt and pepper to taste. 
5. Transfer the salmon to the oven and bake it for 15-18 minutes, until the salmon is cooked through. 
6. Meanwhile, whisk together the yogurt, feta cheese, lemon juice, chives and half the dill in a bowl. 
7. Divided the salmon into 4 equal portions and serve warm, drizzled with the creamy dill dressing and garnished with the remaining dill. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salmon with a dressing is always a tasty dinner. The spicy Dijon glaze make these salmon filets flavorful and succulent. The creamy dill dressing goes great with the salmon and the vegetables. You can grill these salmon fillets and the meal will be just as delicious. 

Salmon Ball

Ingredients:

• 2 cups canned salmon, drained, flaked, and skin and bones removed
• 8 oz. reduced fat cream cheese, softened
• 1 tbsp. finely chopped onion
• 1 tbsp. fresh lemon juice
• 1 tsp. horseradish
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. liquid smoke
• 1/2 cup chopped almonds
• 3 tbsp. chopped parsley

Makes 1 (5-inch) ball or 16 (2-tbsp.) Servings

1. In a large bowl, combine the salmon, cream cheese, lemon juice, horseradish, salt, and liquid smoke; mix thoroughly. Refrigerate for 4 hours, or until form enough to form a ball. 
2. In a small bowl, combine the almonds and parsley. Shape the salmon mixture into a ball. Roll in the almond mixture. Refrigerate for 1 hour, or until chilled. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Salmon makes a delicious snack during the day. Don't be intimidated by the ingredients in this recipe. The combination of flaked salmon, cream cheese, onion and horseradish make a delicious dip. This appetizer makes a nice snack as a salmon ball or as a dip served with vegetable or crackers. 

One Pan Moroccan-Spiced Salmon Salad

Ingredients:

• 6 oz. salmon fillet
• 5 tsp. extra virgin olive oil
• Moroccan spice blend (1/8 tsp. each of cumin, ginger, cinnamon, coriander, cayenne, ground cloves, turmeric and allspice)
• ½ cup cucumbers, sliced (or about 6 slices)
• ½ cup grape tomatoes, sliced (or about 12 small tomatoes)
• 2 Tbsp. onions
  
• 2 tbsp. mixed greens
• 4 walnut halves
• 2 tsp. balsamic vinegar

Makes 2 Servings

1. Preheat the oven to 350° F. Brush salmon front and back with a teaspoon of olive oil (half of a teaspoon per three ounces of salmon filet). Combine your spices, mix and brush salmon lightly with spice blend. You can store any excess spices in an airtight container for future use or cook additional salmon filets if desired.
2. Place salmon on a baking sheet or glass baking dish and cook for about 20 minutes or until salmon is cooked through.
3. While salmon is cooking, gather remaining ingredients and slice cucumbers, tomatoes and onions.
4. Place one cup of lettuce, a quarter of a cup of sliced cucumber (or about three slices), a quarter of a cup of sliced grape tomatoes (or about six small tomatoes), one tablespoon of sliced onion and two walnut halves in each salad bowl. Toss with two teaspoons of extra virgin olive oil and one teaspoon of balsamic vinegar. 
5. Remove salmon from oven, place on top of salad bowl and enjoy!

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on www.southbeachdiet.com. This is a very filling and flavorful meal to enjoy for lunch or dinner. Moroccan flavors are spicy and can help you will with your health. Salmon is also good for you with omega-3 fats and is heart healthy. The salad  is flavorful and crunchy and will fill you up as well. You can also grill the salmon and the meal will be just as tasty. 

Roasted Pecan Salmon with Lentil-Tomato Salad

Ingredients:

• 1/2 cup dried small green lentils
• 4 (6 oz.) salmon fillets, with skin
• salt 
• freshly ground black pepper
• 4 tsp. Dijon mustard
• 1/2 cup chopped pecan halves
• 1/2 cup halved cherry or grape tomatoes
• 1 large shallot, minced
• 1 tbsp. chopped fresh dill
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1 tsp. red wine vinegar

Makes 4 Servings

1. Heat the oven to 425 F. Lightly coat a baking sheet with cooking spray. 
2. In a medium saucepan, bring the lentils and 2 cups of water to a boil. Reduce the heat to a simmer and cook, uncovered, until the lentils are just tender but not mushy, 15-20 minutes. 
3. While the lentils are cooking, place the salmon on the baking sheet and season with salt and pepper. Spread each fillet with 1 teaspoon of the mustard, then top each with 2 tablespoons chopped pecans. Roast the salmon for 10-12 minutes, until the fish just flakes when tested with a fork.
4. Meanwhile, make the salad: In a medium bowl, combine the tomatoes, shallot, dill, lemon juice, oil, and vinegar. Add the lentils and salt and pepper to taste. Toss well. 
5. Divide the salad among 4 plates and top with the salmon. 

WW POINTS VALUE: 14 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. The salmon dish is both filling and delicious. The pecans give the salmon a nice crunchy texture to it. You can also grill the salmon and it will be just as flaky and delicious as it would be cooked. 

Salmon Mousse

Ingredients:

• 1 cup nonfat or low-fat plain yogurt
• 1/2 cup cold water
• 1 envelope unflavored gelatin
• 1 (15 oz.) can pink salmon, drained
• 2/3 cup reduced-fat sour cream
• 1 (6 oz.) jar prepared horseradish, drained and squeezed dry (about 1/4 cup) 
• 3 tbsp. finely chopped red onion
• 1 tbsp. chopped fresh dill or 1/2 tsp dried dill, crumbled
• 1 tbsp. Worcestershire sauce
• 1/2 tsp. paprika
• chopped dill for garnish
• 60 cucumber slices or low-sodium whole grain crackers

Makes 20 (3 tbsp.) Servings 3 cucumber slices or 3 crackers per serving

1. Place yogurt in a paper towel-lined mesh strainer and set over a bowl. Let drain for 10 minutes. 
2. Place water in a small saucepan, sprinkle gelatin over water, and let soften 1 minute. Heat mixture over low heat, stirring, until gelatin dissolves, about 3 minutes. Do not let boil.
3. Puree yogurt, gelatin mixture, salmon, sour cream, horseradish, onion, dill, Worcestershire sauce, and paprika in a food processor. 
4. Lightly coat a 1-quart fish mold, decorative bowl, terrine, or loaf pan with cooking spray; spread mousse evenly in pan. Cover and refrigerate until set, at least 12 hours or overnight. Just before serving, run a thin knife around edges of pan and invert mouse onto a platter. Sprinkle with chopped dill, if using, and surround with cucumber slices or crackers. Serve. 

WW POINTS VALUE: 1 pt. with cucumber or 2 pts. with crackers

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This hors d'oeuvre is both creamy and delicious and can per served at a party or be enjoyed as a light snack or lunch. Don't be intimidated by this recipe. It's actually quite good. You can serve cucumbers and any other raw vegetable with this mousse and you will be quickly filled up. 

Poached Salmon with Cucumber-Dill Sauce

Ingredients:

Salmon:

• 2 cups dry white wine
• 2 cups water
• 1/2 tsp. chicken-flavored bouillon cubes
• 6 peppercorns
• 4 sprigs fresh dillweed
• 2 bay leaves
• 1 rib of celery
• 1 small lemon, sliced
• 6 (4 oz.) salmon fillets, 1/2-inch thick

Cucumber-Dill Sauce:

• 1/3 cup peeled, seeded, finely chopped cucumber
• 1/3 cup fat-free sour cream
• 1/3 cup plain fat-free yogurt
•  2 tsp. chopped fresh dillweed
• 1 tsp. Dijon mustard
• fresh dillweed sprigs

Makes 6 Servings 

To make the salmon:

1. Combine the wine, water, bouillon peppercorns, dillweed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily.
2. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet.

To make the cucumber-dill sauce:

1. In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed and mustard.
2. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dillweed sprigs, if using. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Book. This is a delicious dinner to kick-start your healthy lifestyle or if and when you fell off the healthy bandwagon and want to jump back on. If you don't want to poach the salmon, you can marinate the salmon in this liquid, grill the salmon and then serve the salmon with grilled vegetables of your choice with the Cucumber-Dill sauce. The sauce is actually nice with the grilled fish and vegetables. 

Rosemary-Grilled Salmon

Ingredients:

• 2 tsp. grated lemon zest
• 1/4 cup fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary + 6 sprigs
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 6 (6 oz.) salmon steaks
• 6 (1/4-inch) slices lemon

Makes 6 Servings (1 salmon steak per serving)

1. Stir together lemon zest and juice, oil, chopped rosemary, salt and pepper in a small bowl. Arrange salmon in shallow baking dish; drizzle with lemon juice mixture. Refrigerate 15 minutes. 
2. Meanwhile, spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire. 
3. With tongs, push 3 rosemary sprigs through grill rack onto lit burners. Place salmon and slices of lemon on grill rack and grill until fish is just opaque throughout and lemon is lightly charred along edges, about 5 minutes per side. Discard marinade. Transfer salmon to platter; top with grilled lemon slices and remaining 3 rosemary sprigs. 

WW  POINTS VALUE: 8 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. If you enjoy grilling, this dish is for you. This dish will light up the grill and fill you up. Salmon is filled with good fats and it's good for your heart and waistline. Firm-fleshed fish is great for grilling. Salmon, halibut, catfish, arctic char, and trout are good choices for grilling fish because they are nice and thick and are juicy and delicious as a result. This dish has a nice taste to it. I do highly recommend adding garlic to the lemon juice mixture because garlic always makes everything taste better. Don't forget to serve a side of grilled vegetables of your choice alongside the salmon to make the meal complete. 

Pan-Roasted Wild Salmon with Meyer Lemon Vinaigrette

Ingredients:

• 1 lb. small fingerling potatoes
• 6 oz. yellow wax beans, stems removed
• 6 oz. green beans, stems removed
• 8 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 2 tsp. chopped fresh thyme
• 2 tbsp. chopped fresh chives
• 1 tbsp. shallots, minced
• 4 (6 oz.) wild salmon fillets
• Meyer Lemon Vinaigrette (see recipe) 
• 1 Meyer lemon, cut into wedges for garnish
• kosher salt 
• freshly ground black pepper

Makes 4 Servings

1. In a 2-quart saucepan, boil the potatoes in salted water for 15-20 minutes until fork-tender. Drain, cool slightly, peel, and cut in half.
2. While the potatoes are cooking, bring 3 quarts of  salted water to a boil and blanch the beans; do this in two batches as the varieties may have different cooking times. After about 2 minutes, check doneness; beans should be al dente. Remove to an ice bath to stop the cooking and lock in the color. Set aside. 
3. In a 10-inch heavy-bottomed saute pan over medium heat, heat 2 tablespoons of the olive oil. Add the potatoes and cook until golden brown. Add garlic, thyme, chives and shallots. Cook for an additional thirty seconds, remove from heat, and season to taste with salt and pepper. 
4. Season the salmon fillets with salt and pepper. While the potatoes are browning, heat 2 more saute pans; heat 2 tablespoons of the remaining olive oil in each pan. Carefully place 2 seasoned salmon fillets in each pan, belly side down, and sear for 3-4 minutes. Turn and cook for an additional 3 minutes and keep warm. 
5. Heat one more saute pan, add the remaining 2 tablespoons of olive oil, add beans, and saute until warm; season with salt and pepper and remove her heat. While the pan is still hot, add the Meyer Lemon Vinaigrette. 
6. On 4 warmed plates, divide the potatoes and arrange in the center. Place the salmon fillets on top of the potatoes. Place the beans on top of the salmon and drizzle the warm vinaigrette over the fish. Garnish with reserved lemon wedges. 

WW POINTS VALUE: 16 pts. 

Note: This recipe appears in the New Sonoma Cookbook. This is what I call elegant upscale dining you can enjoy at home. This recipe comes from Cole's Chop House in historic downtown Napa. Don't be intimidated by the amount of calories or point in this dish. Salmon is filled with protein and omega-3 fatty acids. The beans and potatoes go perfectly with the salmon for an elegant take on fish and chips. You can use any kind of fish or green vegetable in this dish and the dish will be delicious. If you can't get to Sonoma wine country, bring wine country to you with this dish. 

Seared Salmon in Creamy Dill Sauce

Ingredients:

• 1/4 cup low-fat mayonnaise
• 1/2 cup nonfat plain Greek yogurt
• 4 scallions, thinly sliced
• 1/4 cup chopped fresh dill
• 3 tbsp. fresh lemon juice
• 4 (6 oz.) salmon fillets, with skin
• salt 
• freshly ground pepper
• 1 tbsp. extra-virgin olive oil
• 2 oz. alfalfa sprouts (2 cups)

Makes 4 Servings

1. In a small bowl, combine the mayonnaise, yogurt, scallions, dill, and lemon juice. Season the salmon with the salt and pepper.
2. In a large skillet, heat the oil over medium-heat. Add the salmon, flesh-side down, and sear until browned, about 3 minutes. Turn and sear the skin side until the salmon just flakes when tested with a fork, about 3 minutes longer.
3. Spoon 3 tablespoons of the dill sauce onto each of 4 plates and top with a salmon fillet and a sprinkling of sprouts.

WW POINTS VALUE: 11 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a wonderful dish that is quick, easy and flavorful. If you're thinking of fast wood or take out, STOP! Cook this dish instead. This meal can be made in 20 minutes or less and it tastes just as good as takeout. The original recipe calls for the salmon to be pan seared but you can grill the salmon instead and the fish will be just as flaky and tasty. If you don't have alfalfa sprouts on hand, you can use grilled asparagus, tomatoes or any other grilled vegetable to serve alongside the salmon to make this dish more colorful and heart healthy. 

Roasted Salmon with Fennel and Lemon

Ingredients:

• (2 1/2-lb.) salmon tail-end fillets, about 1 inch thick
• 4 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 small fennel bulb, very thinly sliced
• 1 lemon, thinly sliced
• 2 tbsp. chopped fresh dill
• dill sprigs and lemon slices for garnish

Makes 8 (6 oz.) Servings

1. Heat oven to 475 F.
2. Rinse salmon and pat dry. Using your fingers or tweezers, remove any small bones from the fillets. Rub oil all over the fillets (skin included). Sprinkle each fillet with salt and pepper.
3. Place one fillet, skin side down, on a wire rack over a baking pan, then layer fennel, lemon, and dill across the surface of the fillet. Place the remaining fillet, skin side up, on top of the first fillet. Using kitchen twine, tie the halves of the fish together so they stay in place while cooking.
4. Roast salmon (on the rack over the baking pan) until the skin appears lightly browned and fish is cooked through, about 20 minutes. Remove string, transfer to a serving platter, and serve hot.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This is a wonderful way to kick-start your healthy lifestyle. This dish is also perfect for spring with the lemon, fennel and dill. You can also grill the salmon, fennel and lemon and the meal will still be delicious. I highly recommend using Alaskan Sockeye salmon in this recipe because Sockeye is very meaty and it melts in your mouth when it is cooked right. Don't forget to serve your favorite grilled vegetables on the side. 

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz. each) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained & rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings (optional)

Makes 4 Servings (1 burger per serving)

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Fish burgers are actually delicious. Salmon burgers are absolutely delicious and flavorful when they are done right. These burgers are also delicious without the buns and can be enjoyed with a side of oven-baked fries for a sophisticated take on fish and chips. If you make a double batch of these burgers, freeze them for a future use.. Just simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook.

Rosemary-Grilled Salmon

Ingredients:

• 2 tsp. grated lemon zest
• 1/4 cup lemon juice
• 1 tbsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary + 6 sprigs
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 6 (6 oz.) salmon steaks
• 6 (1/4-inch) slices of lemon

Makes 6 Servings

1. Stir together lemon zest and juice, oil, chopped rosemary, salt, and pepper in a small bowl. Arrange salmon in a shallow baking dish; drizzle with lemon-juice mixture. Refrigerate 15 minutes.
2. Meanwhile, spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
3. With tongs, push 3 rosemary sprigs through grill rack onto lit burners. Place salmon and slices of lemon on grill rack and grill until fish is just opaque throughout and lemon is lightly charred along edges, about 5 minutes per side. Discard marinade. Transfer salmon to platter; top with grilled lemon slices and remaining 3 rosemary sprigs.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Grilled fish is absolutely delicious. Grilled salmon is great to enjoy during the warm weather or when it's not too cold to grill outside. The combination of lemon, olive oil, and rosemary is so heavenly. Firm-fleshed fish is always the best choice for grilling due to texture and flavor. You can use halibut, catfish, arctic char or trout in this recipe and the meal will still be delicious. I also recommend adding garlic to the lemon juice mixture because garlic always meakes everything taste better.

Cedar Plank Roasted Salmon

Ingredients:

• 1 wine barrel stave or cedar plank for roasting salmon
• 1 lb. salmon fillet, boneless, skinless, cut into 4 oz. portions
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. Dijon mustard
• 1 tbsp. molasses
• 1 tbsp. fresh lemon juice
• 1 tbsp. grated lemon zest
• salt
• freshly ground black pepper
• nonstick spray

Makes 4 Servings

1. Soak plank in cold water for 2 hours. Drain.
2. Season salmon with salt and pepper. Let sit for 15 minutes.
3. Combine soy sauce, mustard, molasses, lemon juice, and lemon zest. Brush on fish.
4. Preheat oven to 450 F.
5. Place plank in oven for 5 minutes to heat through. Spray with nonstick cooking spray. Lay seasoned fish on top of plank, return to oven and bake for 25 minutes or just until cooked through.
6. Serve with Salsa Verde (optional)

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Don't be intimidated by this recipe. It's easy to prepare and it tastes delicious. The salmon is succulent, juicy and flavorful with the marinade. I highly recommend adding a touch of minced garlic to the marinade because garlic always makes everything taste better. Cedar planks were originally used by Native Americans to roast salmon where it was tacked to the plank and held next to the fire to be roasted. You can use lemon and variations of your favorite herbs if you don't have the ingredients listed above. You can also use any variety if fish in this recipe and your dish will still be good.

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz.) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained and rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings

Makes 4 Servings

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing the mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you are craving a burger when you're trying to lose weight or are in the early stages of your healthy lifestyle, these burgers are for you. You don't have to have a greasy burger and be happy when you're on a diet. Fish burgers are actually delicious. These salmon burgers are very nice and filling. You can enjoy these burgers without the bun. The raw vegetables add flavor and texture to these fish burgers and will quickly fill you up. These burgers are great for lunch or dinner. Don't forget to add a touch of minced garlic to these burgers because garlic always makes food taste better.



Pan-Seared Salmon with Asparagus & Mushrooms

Ingredients:

• 4 skinless salmon fillets about 1 inch thick (about 1 lb.)
• Kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 2 cups assorted fresh mushrooms
• 1 cup onion, chopped
• 6 garlic cloves, minced
• 1 tbsp. chopped fresh thyme
• 1 cup dry white wine
• 1 cup clam juice, fish or chicken broth
• 2 cups asparagus, cut into 1 1/2-inch long pieces
• 1 cup cherry tomatoes, halved
• 1 tbsp. fresh flat-leaf parsley, chopped
• 1 tsp. fresh lemon juice
• fresh thyme sprigs (optional)

Makes 4 Servings

1. Thaw fish. Rinse fish; pat dry with paper towels. Measure thickness of fish fillets. Season with salt and pepper.
2. In a large skillet, heat 1 tablespoon of the oil over medium heat. Add mushrooms; cook about 5 minutes or until golden brown. Add onion, garlic, and thyme; cook until mushrooms are tender, stirring occasionally. Add wine. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to 1/4 cup.
3. Add clam juice or broth. Return to boiling; reduce heat. Simmer, uncovered, about 15 minutes more or until liquid is reduced to 3/4 cup. Add the asparagus. Cover and cook about 3 minutes or until asparagus is crisp- tender. Stir in tomatoes, parsley, and lemon juice. Season to taste with salt and pepper. Transfer to a serving platter and keep warm.
4. In the same skillet, heat the remaining olive oil over medium heat. Add salmon; cook for 4-6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, turning once. Serve salmon over vegetable mixture. If desired, garnish with fresh thyme.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is an elegantly delicious dish that you can serve to anyone. Anyone who eats this dish will eat it up and forget that it's healthy for them. This dish is loaded with omega-3 fats, Vitamin D and other good stuff as well. If you're thinking about going out for dinner, cook this dish at home because you'll save money and it will taste just as good as what you would order at that fine restaurant. 

Grilled Salmon Salad Sandwiches

Ingredients:

• 1 lb. skinless salmon fillet, about 1 inch thick
• 1 1/2 cup watercress leaves, chopped
• 1 medium cucumber, peeled and chopped
• 2 tbsp. reduced-fat sour cream
• 1 tbsp. fresh lemon juice
• 1 tbsp. chopped fresh dill
• 8 slices thin-sliced whole-wheat bread (optional)

Makes 4 Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill salmon until opaque in the center, 4-5 minutes per side. Transfer to a plate to cool. 
2. In a large bowl, combine watercress, cucumber, sour cream, lemon juice and dill. Using a fork, flake cooled salmon into the bowl; toss well.
3. Divide salad among 4 bread slices, if using, and cover with remaining bread. Cut in half and serve.

WW POINTS VALUE: 6 pts. without bread, 7 pts. with bread

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This salad is so delicious without the bread you won't miss it. I really loved this salad because it had such nice flavors to it. I really love grilled salmon because it can be flavorful and moist when it's done right. I highly recommend seasoning your salmon with salt, pepper, and garlic for a more flavorful fish. The salmon cooks quickly so keep and eye on it. You can also use arugula or spinach in place of the watercress and your salad will still be delicious.



Grilled Salmon with Citrus Herb Crust

Ingredients:

• 12 oz. fresh or frozen salmon fillet, about 3/4-inch thick
• 1/3 cup coarsely chopped fresh oregano
• 1/3 cup coarsely chopped fresh cilantro
• 1/4 cup sliced scallions
• 1 garlic clove
• 1 tbsp. lemon juice
• 1 tbsp. lemon &/or orange zest
• 2 tsp. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4 Servings

1. Thaw salmon, if frozen. Rinse; pat dry with  paper towels. Season with salt and pepper. Cut fish into 4 pieces (3 oz. each). Set aside.
2. In a food processor or mini chopper, combine oregano, cilantro, scallions, garlic, lemon juice, zest, oil, salt and pepper. Cover and process until chopped. (Or use a knife to finely chop the herbs, scallions and garlic. Transfer to a shallow bowl. Stir in lemon juice, zest, oil, salt and pepper.) Generously coat both sides of the salmon with herb mixture. Allow the fish to marinate 15 minutes to 1 hour for maximum flavor.
3. For a charcoal grill, place salmon on the rack of an uncovered grill directly over medium-hot coals. Grill 6-8 minutes or just until the salmon flakes easily when tested with a fork. For a gas grill, preheat grill. Reduce heat to medium-high. Place salmon on grill rack over heat. Cover and grill as above.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Here's another elegant meal that is quick, easy and delicious. Salmon is a heart-healthy fish that is rich in protein, vitamins and omega-3fatty acids. You can also use halibut, sea bass, scallops or shrimp in this recipe and it will still be heavenly delicious. You can also use parsley and basil in place of the oregano and cilantro for a more Mediterranean flare. Don't be intimidated if this dish looks messy. It's really good once it's been cooked. I made this dish using halibut and it was melt-in-your-mouth delicious. As for the olive oil, I highly recommend Lemon, Garlic or Basil-Infused Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.Com. 

Broiled Salmon with Creamy Lemon Sauce

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/4 cup lemon juice
• 2 tbsp. capers
• 1 tsp. lemon-pepper seasoning
• 1/2 cup fat-free sour cream
• 1 1/2 lbs. salmon filet

Makes 4 Servings

1. Preheat the oven to 350 F. Coat a baking sheet with cooking spray.
2. Heat the oil in a small saucepan over medium heat. Add the garlic and cook for 1 minute. Reduce heat to low. Stir in the lemon juice, capers, and lemon-pepper seasoning and cook for 5 minutes. Add the sour cream and cook for 5 minutes, or until heated through.
3. Meanwhile, place the salmon and the prepared baking sheet. Bake for 20 minutes, or until the fish is just opaque. Serve with the sauce.

WW POINTS VALUE: 9 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. This meal is a great way to kick-start your healthy lifestyle. The combination of lemon and sour cream mixed in with capers that's topped on top of salmon is so deliciously simple. It's very quick and simple and you can fix this dinner any night of the week.  

Warm Salmon & Asparagus Salad

Ingredients:

• 2 pounds asparagus, trimmed
• 2 tbsp. + 2 tsp. extra-virgin olive oil, divided, plus extra for baking dish
• 4 (6 oz. ) salmon fillets
• 2 tbsp. coarse-grain Dijon Mustard
• 1 tbsp. white wine vinegar
• 5 oz. mesclun greens (6 cups)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 450 F.
2. Place asparagus in a single layer in a baking pan; drizzle with 2 teaspoons of the oil, season with salt and pepper, and turn to coat. Bake until lightly browned, about 20 minutes.
3. While asparagus is roasting, season salmon with salt and pepper. Lightly brush a baking dish with oil, add salmon, and bake until fish flakes easily with a fork, 10-12 minutes.
4. Place mustard, vinegar, remaining oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a glass jar with a lid. Close tightly and shake vigorously to combine; adjust seasoning if necessary.
5. Combine greens and 2 tablespoons of the dressing in a mixing bowl; toss to coat. Drizzle remaining dressing over  the fish and serve with asparagus and greens.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a nice and filling way to kick-start your new lifestyle. Salmon may have a lot of point value the health benefits include protein, thiamin, niacin, omega-3 fatty acids, potassium, Vitamin D, Vitamins B6 and B12. You can enjoy this salad in the summer by grilling both the asparagus and the salmon and your salad will still be delicious. The mustard vinaigrette dressing adds a nice touch of flavor to the salad.  I highly recommend adding garlic to the dressing and to the salmon because garlic always makes everything better. You can also use arugula or spinach in place of the mescluns as well. Fast food can be good for you any day of the week.