Teriyaki Salmon with Zucchini

Wow, I've been terrible at keeping up with this whole food blog and was in a state of hiatus for a bit!  Now that I have a bit more time on my hands the next month I shall try and get back into the swing of things.

One I will try to actually use my real camera and not my iphone..

Two I will try and post more recipes including ones non-meaters can enjoy.

So a new friend of mine gave me some zucchini from their garden and that led me on a search for recipes containing zucchini.  The two that automatically came to me was stir fry and bread, but I decided to throw those two recipes out and try something new.  Since I'm trying to incorporate more omega's into my diet and attempt to make myself like cooked fish I went with a fish recipe.

I REALLY do not like cooked fish and this actually came out nicely and I may just be on the road to liking fish GASP!

Ingredients:

• Low-sodium teriyaki sauce or soyaki 
• 2 (6-ounce) salmon fillets
• Sesame seeds
• 2 small zucchini, thinly sliced
• 4 scallions, chopped ( I used shallots because I didn't have scallions)
• Canola oil ( I used omega 3 & 6 enriched cooking oil)

Directions:

1)Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. 

Marinate for 20 minutes. 

2) Toast sesame seeds in a large nonstick skillet over medium heat, and set aside for later use. 

3) Drain the fish and  discard the marinade. Add fish to  the hot skillet, and cook 5 minutes on flesh side. Turn and cook for 5 more minutes over medium-low heat on the skin side. Remove the fish from skillet. 

4 Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned.

5) Add 2 tablespoons teriyaki sauce or soyaki sauce and stir. 

6)Sprinkle with sesame seeds, and top with the cooked salmon fillet.

Nutritional Information

Calories per serving:	376
Fat per serving:	16g
Saturated fat per serving:	3g
Monounsaturated fat per serving:	6g
Protein per serving:	40g
Carbohydrates per serving:	11g
Fiber per serving:	3g
Cholesterol per serving:	87mg
Iron per serving:	5mg
Sodium per serving:	375mg
Calcium per serving:	53mg

credit: http://www.health.com/health/recipe/0,,10000000523893,00.html

Faux Pancakes

For those of you that are doing a carb free lifestyle or maybe just trying to eat less here is a delicious recipe for carb-free pancakes full of protein and taste!

Ingredients:

1/4 cup egg whites or 2 egg whites
1 whole egg
1/4 tsp of pure vanilla or strawberry extract (why not try almond, coconut or any other flavor too)
1 tsp raw sugar, or sweetener (I used agave nectar)
Fresh fruit
Drizzle of maple syrup

Directions:


1. Heat a nonstick pan over medium-high heat.  Spray with nonstick cooking spray.


2. In a bowl whisk together the egg whites, egg, sweetener, and extract.  Pour the mixture into the pan


3. When the egg is firm and browning on one side carefully flip it over.  When fully cooked an fluffy, carefully move it to a plate.


4. Top with fresh fruit or maple syrup, or both


5.  Enjoy!

Baked Salmon

Unlike some people I'm not a big fan of fish, okay let me correct myself, cooked fish.  Yet in the decision to eat better I realistically know that fish contains essential omega 3 and 6 which are not only good for you, but can and will help you on the road to not only losing weight but a more healthy life. 

So if you already like fish, or are looking for more healthy meal choices look no further!  Did I mention there is garlic, onions, and wine in this dish?  While I've never mentioned this before in previous blogs I love garlic, wine, and onions in dishes, so these three ingredients coming together into one dish is just heaven to one's taste bud's.  

Ingredients : 

4 Tablespoons olive oil
2 cloves garlic; chopped finely
1 small onion, or shallots; chopped finely
2 Tablespoons red wine ( your favorite or just ask the wine person in the store which one is best to cook with. I used a cheap 5 buck chuck zin from trader joes)
1 Tablespoon minced fresh basil or dry (feel free to use any sort of herb such as rosemary, herbes de provence, etc)
Salt and pepper to taste
1 1/2 lbs of salmon fillets
Lemon wedges optional **

Directions:

1. Preheat the oven to 350 F

2. In a large skillet, heat the olive oil. Sauté the garlic and onion(or shallots) until soft, 4 to 5 minutes.

3. Add the wine, herbs, salt, and pepper. Cook for another 5 minutes.

4. Place the salmon in a large baking dish and pour olive oil and wine mixture over the fish. Bake for 35 minutes, or until done.  To test this take a fork and see if the fish meat flakes when you scrap it, if not it's not done.

5. Serve with lemon wedges, if desired. Great with salad, brown rice, quinoa or couscous and a glass of the remanding wine.

374 calories; 24.35 g fat, 34.17 g protein, 3.39 carbs, 93.56 mg cholesterol

Recipe credit:  Susan O'Brien Gluten free, sugar free cooking.