Diet Recipes Blog

Salmon and Asparagus in Foil recipe – 193 calories

Ingredients:
1 lb asparagus
4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)

Preparation:
1. Preheat the oven to 450 degrees F.
2. Snap the ends off the asparagus spears (they will break where tender) and divide into 4 equal portions.
3. Spray the center of each foil sheet with some non-stick cooking spray.
4. Place one salmon fillet in the center of each sheet, top with a serving of asparagus and drizzle with lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the salmon becomes opaque).
9. Serve with lemon wedges on the side.

Recipe preparation instructions…

Sushi Poppers recipe – 52 calories

Ingredients:
1 cup freshly cooked short-grain rice
3 tablespoons seasoned rice vinegar
2 tablespoons toasted sesame seeds or black sesame seeds

Assorted fillings
1/4 lb fresh small shrimp
1 large ripe mango
1 (7 1/2ounce) can of solid tuna in water
1/2 cup smoked salmon, chopped small
1 small fresh cucumber
wasabi paste

Preparation:
1. In a large shallow dish, spread the cooked rice and sprinkle with seasoned rice vinegar and sesame seeds.
2. Using a wooden spoon, toss gently to combine (do not stir, or the rice will clump).
3. Keep the rice covered with a damp cloth if not using immediately.
4. Using your wet fingers, place a rounded teaspoonful of rice in the palm of your hand and roll into a ball.
5. Make an indentation in the center with your finger.
6. Place the desired filling of your choice in the indentation.
7. Dip your fingers into water and pack the rice firmly around the filling, to make a small ball.
8. Repeat with the remaining rice and the filling of your choice.
9. Sprinkle each popper with toasted sesame seeds and a dot of wasabi paste; place on a platter.
10. Cover with plastic wrap and keep at room temperature until ready to serve.

Recipe preparation instructions…

Fish Tacos recipe – 136 calories

Ingredients:
1 lb halibut fillets, skin removed (or another white fish fillets of your choice)
10 corn tortillas, warmed
1/4 green cabbage
1/4 cup chopped English cucumbers
1/4 cup chopped white onions
1/2 bunch cilantro, chopped
1 tablespoon olive oil
1 lime, juice of
salsa
guacamole
salt and pepper, to taste

Preparation:
1. Cut the cabbage into long, thin strips; add the onion, cucumber and cilantro.
2. Squeeze the juice of 1 lime over the top and toss; add salt and pepper to taste.
3. Let the cabbage slaw sit at room temperature for 30 minutes.
4. Preheat the oven to 400 degrees F.
5. Heat a non-stick oven proof pan over medium heat, add olive oil.
6. Add the halibut fillets and brown on one side, turn them over and put the pan in the oven for about 10-15 minutes (until the halibut is flaky and cooked through).
7. Flake the cooked halibut fillets into a bowl, mix with the cabbage slaw, guacamole and salsa, and serve with warmed corn tortillas.

Recipe preparation instructions…