Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Grilled Salmon Salad with Arils and Walnut Vinaigrette

This recipe is courtesy of POM Council. It’s a fun little summer recipe, not only do you get your yummy greens but you get your protein as well. This will make an excellent lunch after a long work morning, get those omega-3’s in!
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Ingredients
Walnut Vinaigrette:
  • 3/4 cup pomegranate juice
  • 1/4 cup orange juice
  • 1/4 cup lime juice
  • 1/4 cup water
  • 3/4 cup walnut oil
Salad
  • 3 cups mixed seasonal vegetables (carrots, celery, red onion, peppers, spinach, etc.)
  • 1/2 cup pomegranate arils
Glazed Salmon
  • 6 6-oz. wild salmon fillets
  • 1 cup orange juice
  • 1/2 cup lemon juice
  • 1/2 cup lime juice
  • 1 cup canola oil
  • 1/4 cup jerk spice
  • 1/2 cup Thai sweet chili sauce
Directions
  1. Make the dressing by combining the pomegranate juice with 1/4 cup each of orange juice, lime juice and water. Slowly whisk in the oil. Use to dress the veggies.
  2. Prep the salad vegetables. Thinly slice the seasonal vegetables. Toss the vegetables with just enough vinaigrette to lightly coat. Set aside.
  3. Prep the salmon. Combine the orange juice, lemon juice and lime juice with the canola oil, jerk spice and Thai sweet chili sauce. Mix well. Place the salmon and the glaze mixture in a casserole dish, and allow it to marinate for 2 hours prior to cooking.
  4. Heat grill to medium-high heat. Remove the salmon from the marinade, and grill them for 4 to 5 minutes on each side.
  5. Assemble your salad by plating vegetables on 6 dinner plates, then top them with the salmon. Drizzle some of the vinaigrette over the salmon, and garnish with fresh pomegranate arils


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Whole Grain Dijon and Parmesan Crusted Salmon

This simple dish is astonishingly easy to make! For those seeking to improve their health by preparing heart healthy meals – this recipe is for you! High in Omega-3’s (fatty acids that our bodies can not make themselves) Salmon is at the top of every superfood list. We love this recipe from Chef Jen. You can see her full chef spotlight page here. Can you believe that this meal is only 190 calories per serving? Happy cooking and enjoy!

Whole Grain Dijon and Parmesan Crusted Salmon

Number of servings: 2  Serving size: 1- 4 ounce fillet

Calories: 190; Fat grams: 7 grams

Ingredients:

  • 2 – 4oz. Salmon fillets Or any other type of fish
  • 2 Tbsp. Whole grain dijon mustard
  • 2 Tbsp. Parmesan cheese, grated
  • 2 Tbsp. Panko
  • Pinch Salt
  • Pinch Ground black pepper
  • Cooking spray

Preparation:

  •  Preheat oven to 375˚F.
  •  Coat each fillet with a tablespoon each of mustard, panko and parmesan cheese
  •  Then season each fillet with salt and ground black pepper.
  •  Get a small baking pan.
  •  Spray the pan with non-stick cooking spray.
  •  Lay both fillets in pan.
  •  Then place the pan in the oven.
  •  Bake for about 15 minutes.
  • Serve with your favorite sauce.

Want more healthy recipes from Chef Jen? You can view her full Chef Spotlight on the Recipe Redo Blog here. You can also follow the Mayo Clinic Healthy Living Program on social media: Facebook, Twitter, Pinterest.


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Valentine’s Day: Dinner for Two

Forgot to make reservations for Valentine’s Day? Recipe Redo has picked just the meal for you! Skip the crowds on Valentine’s Day for a candlelit dinner with your sweetheart. Say “I love you” by cooking up this healthy Seared Salmon with Pesto. No need to block out your schedule for a day’s worth of preparation – from start to finish this recipe can be on your table in 20 min. Pair the Fettuccini and Salmon with some sautéed veggies and enjoy! Happy Valentine’s weekend!

Seared Salmon with Pesto Fettuccini

Serves 2

MF9159_ConradIngredients

  • 4 ounces whole-wheat fettuccine

  • 1/3 cup refrigerated prepared pesto

  • 10 ounces wild Alaskan salmon (see Tip), skinned and cut into 2 portions

  • 1/8 teaspoon salt

  • 1/8 teaspoon ground pepper

  • 1 1/2 teaspoons extra-virgin olive oil

 


Visit the original recipe as published on Eating Well for full preparation instructions. Love what you taste? Follow Eating Well on social media: Facebook, Instagram and Twitter.

 


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Chilled Poached Salmon

What sets your plate apart? At a glance, the colors of your dish can provide intel into its nutritional benefits. In this recipe, poached salmon is topped by a lovely pineapple salsa and cucumber sauce. You are probably already familiarized with salmon the superfood and it’s long list of health benefits. If not, here’s a brief summary: it’s packed full of Vitamin B12, Vitamin D as well as protein and Omega-3. You really can’t go wrong with Salmon! Enjoy this recipe from Chef Christine Denney!

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Chilled Poached Salmon with Pineapple Salsa and Cucumbers

Original Recipe is from the healthy kitchen of Christine Denney, Chef at The Oaks at Ojai.

Ingredients

For the Salmon:

  • 6 salmon fillets (4 oz. each)
  • 6 lemon slices
  • 1 c. white wine mixed with 1 c. water.
  • 1 tsp. dried dill, or 1 T. fresh dill, minced

For the Cucumber Sauce:

  • ¼ c. European cucumber, diced (you do not have to remove the peel or the seeds if you use this variety)
  • 1 Tbs. seeded mustard
  • 1/3 c. yogurt
  • 1 Tbs. fresh lemon juice
  • 2 Tbs. minced green onion
  • 2 tsp. capers

For the Salsa:

  • ¼ lb. tomatillos, chopped to the size of relish (you can do this in a food processor if you are careful not to “puree” – you want some texture)
  • 1 Tsp. green onion, minced
  • ¼ tsp. ground coriander
  • 1/8 tsp. garlic powder OR 1/2 small fresh garlic clove, finely minced
  • 1 1/2 tsp. rice vinegar
  • 1/2 cup pineapple, coarsely chopped
  • 1/2 cup Anaheim chilies, chopped (these can be fresh or canned green chilies – if using fresh chilies, you may want to roast them first.)

logo-red-OaksSpaThis recipe was originally penned by Christine Denney, Food Services Director at the Oaks at Ojai Spa. Her recipes are always fresh and inspired by her love of nutrition and eating well. You can find her cookbook, Recipes from the Heart, available to purchase here. For more recipes from Christine, check out her chef spotlight  page on Recipe Redo.


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Salmon Sliders with yogurt-cucumber-dill sauce

What’s not to love about these delicious sliders? Salmon in bite sized portions make for a healthy redo of the classic take on sliders! Better yet, there’s no guilt for having more than one. The benefits of salmon are endless, so much so that it’s merits have even earned it a well deserved place on the list of the world’s healthiest foods. What makes this recipe even more perfect is the yummy yogurt-cucumber-dill sauce that gets slathered on the buns. Enjoy and happy cooking!

Salmon Sliders

Salmon Sliders with yogurt-cucumber-dill sauce

Ingredients:

  • 1 – 2 pound Salmon fillets cut into 2”x 4” pieces
  • Mini slider buns
  • ½ red onion
  • 4-6 Radishes
  • 2 tablespoons of rice vinegar , salt and pepper to taste
  • 1 ripe avocado in slices
  • 3-4 Lettuce leaves
  • ¼ cup Kalamata Olives
  • 6-8 Long bamboo skewers

For the yogurt sauce:

  • 1 cup Greek yogurt
  • ½ English or pickling cucumber
  • 1 tablespoon of dry dill or 2 tablespoons of fresh.
  • ½ teaspoon fresh ground pepper
  • ¼ teaspoon sea salt
  • ¼ teaspoon celery salt
  • 1 small garlic clove
  • the zest of one yellow lemon

This recipe was originally published on Yes, More Please! visit their site for full directions for preparation.


Yes, More Please! combines delicious, fresh meals with an emphasis on the creative cooking process.  Follow them on Facebook, Pinterest and Twitter for more fun-filled recipes!


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Pistachio Encrusted Salmon

In need of an exotic vacay? Don’t let your distance from a tropical location hold you back. Bring the luxury and relaxation home for an end-of-summer staycation. Be sure to eat like you are on vacation too! With this Pistachio Encrusted Salmon on your plate, you may feel that your kitchen transformed into a posh restaurant. Thanks to Chef Hicham and Hilton Head Health for this recipe! Be sure to let us know how this dish worked for you. Enjoy!

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Pistachio Encrusted Salmon

Ingredients:

Pistachio & Seed Mixture (per serving):

  • ½ tsp. Pistachios, minced
  • ½ tsp. Almonds, minced
  • ½ tsp. Sesame seeds (can do mix of black and white)

Salmon:

  • 4 oz. Salmon
  • 1 tsp. White balsamic glaze, evenly divided
  • 1/8th tsp. Salt
  • 1/8th tsp. Pepper
  • ¼ tsp. Olive oil
  • 1 ½ tsp. Nut & Seed mixture –see above

Directions:

  • Prepare the nut mixture and set aside.
  •  Add ½ tsp. of white balsamic glaze to flesh side of salmon then season with salt and pepper.
  •  Bring a small sauté pan to medium high heat then add ¼ tsp. of olive oil followed by searing the salmon for ~2 minutes.
  •  Once slightly seared, remove pan off heat then top salmon with ½ tsp. of balsamic glaze + 1 ½ tsp. of the nut & seeds mixture.
  • Finish salmon in the oven until the skin is crispy or the salmon is cooked through.

Nutrition:

  • Serves: 1
  • Serving Size: 4 oz. prepared encrusted salmon
  • Calories: 200
  • Fat: 10 gm
  • Protein: 23 gm

Liked this recipe? Check out Chef Hicham’s Chef Spotlight Page on Recipe Redo! Or, taste the delicious food in person at Hilton Head Health.