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Healthy Recipe: Poached Salmon with Curried Yogurt Sauce

FitSugar — Sun, 22 Jun 2008 03:30:00 -0700

In this crazy heat, no one wants to turn on the oven. This salmon dish is easy to make, requires only one pan, and is cooked completely on the stove top. In other words, it is a perfect recipe for a hot Summer's day. This recipe called for a pound and a half of salmon. The wild salmon at my local fish market was beautiful but came with a very high price tag. I found a piece that was half the size the recipe originally called for and the extra meat wasn't missed. Serve this dish over brown rice for a complete meal. A crisp arugula salad makes a nice side as well.

To see the recipe just read more.

Poached Salmon With Curried Yogurt Sauce
Adapted from Everyday Food

Ingredients

coarse salt and ground pepper
1 pound green beans, ends trimmed
4 medium carrots, cut into sticks similar size to the beans
3/4 pound wild salmon
1 cup plain low fat yogurt
2 tablespoons curry powder
1/4 cup chopped cilantro

Directions

In a skillet with a tight fitting lid, pour 1/2 inch water; bring to a boil, and season generously with salt. Add green beans and carrots. Return water to a simmer, cover skillet, and steam until veggies are crisp-tender, 4 to 6 minutes.

Transfer to a colander; rinse with cold water to stop the cooking process.
Rinse skillet with cold water to cool it down. Place salmon in skillet and add cold water to cover; season with salt. Bring water to a boil over high heat;

cover skillet, and remove from heat. Set aside until salmon is opaque throughout, about 20 minutes. Remove from skillet, and let cool.
In a small bowl, stir together yogurt, curry powder, and cilantro; season with salt and pepper.
Break salmon into large pieces over veggies. Top with yogurt cilantro sauce.
Serve on top of brown rice to add a whole grain carb to the meal.

Serves 4

You can make all the elements of this dish ahead of time and simply bring them all to room temperature before serving.

Also, play around with the sauce if you have a chance. I added extra coriander, cumin and turmeric.

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Healthy Eating Tip: Eat Two Different Fish a Week

FitSugar — Wed, 07 Oct 2009 09:00:10 -0700

Many people are worried about high mercury counts in fish, so they're swearing off seafood. The thing is, many types of fish are low in saturated fat, are an excellent source of lean protein, and are high in essential heart-healthy omega-3 fatty acids. I'm not saying that mercury is something to overlook, since this toxin can cause brain damage, and possibly cancer, but it doesn't mean you need to give up fish entirely.

It's safe to eat fish twice a week (up to 12 ounces), but you should choose two different types of fish to get a variety of nutrients. Good sources of low-mercury fish are shrimp, oysters, scallops, canned light tuna, salmon, pollock, flounder, sole, halibut, and catfish. Young children, women trying to get pregnant, those already pregnant, and nursing moms are considered "high risk," since too much mercury can affect developing brains. So for those people, the EPA recommends limiting intake of seafood that's high in mercury such as swordfish, golden bass, golden snapper, and shark.

Trying to meet your fish "quota" doesn't need to be boring. Try poached salmon with curried yogurt sauce or halibut stir-fry for dinner tonight.

Ethnic Eating Out Tips: Thai, Indian and French

FitSugar — Tue, 06 Feb 2007 15:15:00 -0800

Navigating through a restaurant menu is often tough, but it's even harder when you're navigating through yummy food that you're not totally familiar with. WebMD has created an easy choose/avoid list for the next time you eat Thai, Indian and French.

THAI: My personal take out favorite, but it's definitely tough to sort through the often extensive menus.
Choose-
Sauces: lemon grass, lime, curry, sweet and sour, basil, chili, fish sauce
Stir-fried, sautéed, and braised dishes
Thai salads
Basil rolls
Broth soups
Any dish with lots of vegetables
Bean thread noodles
Seafood, tofu, poultry, lean meats
"Satays" -- skewered meat
Avoid-
Dishes made with coconut or coconut milk
Sauces with peanuts
Fried foods, including fried spring rolls
"Mee-krob" -- crispy noodles

To see what to choose/avoid when eating Indian and French, read more

INDIAN: Curry is the name of the game here, but there are also a lot of fried food land mines, so be careful.
Choose-
Basmati rice
Legumes (chickpeas and lentils)
Vegetable dishes
Yogurt-based sauces
Lean meats, poultry, and seafood
Mulligatawny or lentil soup
"Papad" -- baked lentil wafer
Tikki, tandoori, or kebab preparations
Avoid-
"Ghee" -- clarified butter
"Molee" -- coconut milk or cream
Any kind of fried foods
High-fat beef and lamb dishes
Creamy curry sauce
"Korma" -- cream sauce
(Limit portions of coconut and nuts)

FRENCH: French women could get fat if they stick to the foods on the avoid list.
Choose-
Broth-based soups
Plain vegetables
Vegetable salads with light vinegar-based dressing
Wine or mustard sauces without cream
Roasted or grilled lean meats, poultry, and fish
Avoid-
Cream soups
Cream or cheese sauces: au gratin, hollandaise, béarnaise, béchamel
Caesar salads or any with creamy dressings
Anything fried or seasoned with breadcrumbs
Pate, fatty meats, duck, and sausages

Healthy Recipe: Poached Halibut with Fennel and Cauliflower

FitSugar — Sat, 05 Jul 2008 03:30:00 -0700

My first foray into poaching fish (Salmon with Yogurt Curry Sauce) was such a success I decided to branch out.

This poached halibut recipe is mild, lovely and features fennel, which is one of my favorite flavors. Halibut is a great fish to add to your diet. It is high in omega-3 fatty acids. However, since it is a large fish, its mercury levels can be high. It is recommended that pregnant women and nursing mothers limit their halibut consumption to once a month.

To see the recipe, just read more.

Poached Halibut with Fennel & Cauliflower
The World's Healthiest Foods

I am loving poached fish and this new recipe is wonderfully mild and cooling on a hot Summer's day.

Ingredients

One pound halibut steak cut into 8 to 12 pieces
1 tbs fresh lemon juice
1 cup chicken or vegetable broth
2 tbs dry white wine
1 medium sized onion cut in half and sliced medium thick
3 large carrot, sliced on diagonal
1 large head of cauliflower, cut into bite sized pieces
1 medium sized fennel bulb sliced medium thick
5 medium cloves garlic pressed or minced
salt and black pepper and lemon juice to taste
chopped fennel green tops for garnish

Directions

Slice onion and chop garlic and let sit for 5-10 minutes to bring out their hidden health-promoting properties.
Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
Heat 2 tbs white wine in a large stainless steel skillet. Wet sauté onion in broth over medium heat for 5 minutes stirring frequently.
Add broth and carrots to pan. Simmer on medium heat for about 10 minutes covered.
Add cauliflower. Simmer on medium heat for 2 minutes.
Add fennel and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper.
Serve halibut with vegetables and broth on rice or whole wheat cous-cous. Sprinkle with chopped fennel greens and a squeeze of lemon.

Serves 4
One serving, not including rice or couscous is about 250 calories.

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Try it! I think you will like it. This recipe is easy to make and not fishy at all. Even my girls liked it. Fish! My daughters ate fish!