MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

“Although I cannot lay an egg, I am a very good judge of omelettes.”
-George Bernard Shaw, Writer

The refrigerator light goes on...

You can use any fish you want for this recipe. The pink salmon is pretty against the peas and the crispy skin is really great. Halibut, sea bass and grouper are great choices or even trout. The egg adds a lovely creaminess to the sauce. You could add almost any fresh herb you like – a bit of mint in the peas would be fantastic, for instance.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


 

Seared Salmon with Pea Salad



Servings = 2 | Serving size =4 ounces salmon with salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe keeps well in the refrigerator for about 48 hours.

1 quart water
1 large egg
1 tsp olive oil
1 tsp Dijon mustard
1/4 tsp salt
fresh ground black pepper (to taste)
1/4 cup 2% milk
2 cups frozen peas (thawed)
1 small shallot (minced)
1/4 red bell pepper (diced)
spray olive oil
2 4 ounce salmon filets

Place the water in a medium sauce pan over high heat. When the water boils, place the egg in the pan. Let the water boil for 3 minutes and then remove the pan from the heat. Let the egg stand in the hot water for 12 minutes and then remove and peel under cool water.

Using a rubber spatula, force the egg through a fine mesh sieve. Add the olive oil, mustard, 1/8 teaspoon salt, pepper and milk. Whisk until smooth. Remove three tablespoons of the sauce to a small cup and chill.

Add the peas, shallot and red pepper to the remaining sauce. Toss to coat well and chill.

Place a large skillet over high heat and spray with oil. When the pan is hot add the salmon filets, skin side down. Cook for about 8 minutes. Sprinkle the remaining salt over the salmon and turn. Cook for another 3 minutes and remove to a plate to cool. Let cool for about 10 minutes before placing in the fridge to chill.

When ready to serve, place half of the salad on each plate and top with the chilled salmon. Top the salmon with the remaining sauce.

Nutrition Facts

Serving size = 4 ounces salmon with salad

Servings = 2

.

Amount Per Serving

Calories 428 Calories from Fat 140
  % Daily Value
Total Fat 16g 24%
    Saturated Fat 3g 16%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 178mg 59%
Sodium 435mg 18%
Total Carbohydrates 33g 11%
    Dietary Fiber 9g 38%
    Sugars 12g  
Protein 38g  
Vitamin A 57% Vitamin C 102%
Calcium 12% Iron 22%
Vitamin K 45 mcg Potassium 1121 mg
Magnesium 108 mg