This tropical-themed recipe is perfect for the hot days of summer. And as my friend Rick said: “It’s a whole meal in one recipe!” He’s right and you’ll be enjoying practically every nutrient-rich food group: fish, whole grains, vegetables and fruits! For dessert, consider a small slice of decadent Key Lime Pie with Vanilla Bean Whipped Cream.
Grilled Marinated Salmon with Coconut Brown Rice and Zesty Tropical Salsa
Serves 4
Salmon & Marinade
1 cup sliced sweet onions
1/2 cup extra virgin olive oil
¼ cup orange juice
1/3 cup lime juice
10 garlic cloves, smashed and coarsely chopped
1/3 cup finely minced fresh cilantro
2 ¼ teaspoons ground cumin
1/8 teaspoon cayenne pepper
¾ teaspoon salt
4 salmon fillets, skin on, about 6 to 8 ounces each
Directions
Combine onions, oil, juices, and all seasonings in a large bowl.
Place salmon in a large rectangular glass dish and pour marinade over the fish.
Cover and refrigerate for no longer than 1 hour.
Oil grill grates or rack before preheating grill to high heat.
Place fish, skin side up, on oiled grilled and grill about 7 minutes.
Turn carefully with spatula and cook, skin side down, for 2 to 3 minutes or until cooked throughout.
(Use the 10 minutes per inch of thickness rule for cooking fish).
Serve with coconut rice and zesty tropical salsa.
Coconut Brown Rice
1 ¾ cups light coconut milk
¾ cup water
¼ teaspoon salt
1 teaspoon sugar
1 cup long grain brown rice (or white)
1 to 2 tablespoons chopped fresh cilantro
Directions
In a large saucepan, combine coconut milk, water, sugar and salt. Bring to a boil.
Add rice, stir well, and reduce heat to medium-low.
Cover and simmer until the liquid is absorbed and the rice is fluffy, about 20 to 25 minutes.
Remove from heat and let sit for about 5 to 10 minutes.
Fluff with fork and stir in cilantro.
Zesty Tropical Salsa
1 large ripe mango, peeled, seeded and diced
1 large nectarine, seeded and diced
1 ripe avocado, peeled, seeded and diced
¾ cup diced fresh pineapple
¼ cup minced red bell pepper
1/3 cup minced red onion
1 teaspoon minced fresh garlic
1 small jalapeno pepper, seeded and finely minced
2 tablespoons lime juice
3 tablespoons finely minced cilantro
Dash salt
Directions
Gently stir all ingredients together in a medium bowl.
Let sit for at least 30 minutes before serving to allow flavors to blend together.
Triple Cherry Sauce for Pork Tenderloin
Ingredients
1 can (14.5 to16 oz) unsweetened tart cherries
2 tablespoons cornstarch
½ to 1 cup tart cherry juice*
¼ cup brown sugar
3/4 cup dried tart cherries
2 teaspoons stone ground mustard
Directions
Drain cherries and reserve juice. Add enough additional tart cherry juice to make 1 1/3 cups total. In a small bowl, stir cornstarch into ¼ cup juice mixture. Add cornstarch to a small saucepan along with drained cherries, remaining juice, brown sugar and dried tart cherries. Cook over medium heat, stirring, until mixture thickens and comes to a boil. Remove from heat and stir in mustard. Makes about 2 ½ cups.
Fresh Fruit, Mixed Greens and Smoked Salmon Salad with Orange Shallot Vinaigrette
Makes 2 servings (1 large salad with 4 tablespoons vinaigrette)
Orange Shallot Vinaigrette Ingredients
1 cup 100% Florida orange juice
4 tablespoons walnut oil
1 ½ teaspoons Dijon mustard
1 garlic clove, finely minced
3 tablespoons finely minced shallots
Freshly ground salt and black pepper to taste
Salad Ingredients
4 cups baby spinach leaves
4 cups mixed greens
½ cup sliced mushrooms
6 strawberries, thinly sliced
½ cup red onion slices
2 Florida navel oranges, peeled and cut into slices
2 tablespoons roasted and salted sunflower seed kernels
2 smoked salmon fillets (3 or 4 oz. each)
Directions
1. Whisk orange juice, walnut oil, mustard, garlic and shallots together in a small
bowl.
2. Add salt and pepper to taste. Set aside.
3. Toss baby spinach and mixed greens together; divide between two large
plates or large bowls.
4. Arrange half the mushrooms, strawberries, red onions and orange slices over
each salad.
5. Sprinkle each salad with 1 tablespoon sunflower seeds; top with salmon fillet.
6. Drizzle with 4 tablespoons Orange Walnut Vinaigrette.
Nutrition information per serving:
Calories: 310
Protein: 20g (25%)
Carbohydrate: 29g (37%)
Fat: 13.5g (38%)
Saturated Fat: 1.5g (4%)
Cholesterol: 40mg
Sodium: 130mg
Calcium: 135mg (13%)
Iron: 3.9mg (22%)
Vitamin A: 2600 IU (52%)
Vitamin C: 126mg (209%)
Fiber: 9g
Super Sloppy Joe’s
Sloppy Joe’s are great for a crowd. Keep them super-healthy (lower fat and lower sodium) by using lean turkey breast and no-salt added tomato sauce. You’ll never miss the salt with all these extra spices and seasonings. Tomato sauce provides a boost of antioxidants Vitamin A and C. Serve Super Sloppy Joe’s on whole wheat or whole grain buns instead of white refined buns for extra nutrients and fiber.
Makes 6 sandwiches (about ½ cup meat mixture on one bun)
Ingredients
2 teaspoons canola oil
1 pound extra lean ground turkey breast, uncooked
1 2/3 cups chopped onion
1 tablespoons finely minced garlic
1 can (15 oz.) no salt added tomato sauce
½ cup bottled chili sauce
2 teaspoons Worcestershire sauce
2 tablespoons brown sugar
1 teaspoon chili powder
½ teaspoon black pepper
4 to 6 drops hot red pepper sauce
6 whole wheat or mixed whole grain hamburger buns
Directions
Heat oil in large skillet over medium high heat.
Add turkey, onion and garlic and cook until meat is browned and onion is tender.
Stir in tomato sauce and all remaining ingredients.
Bring to a boil; reduce heat and simmer, uncovered, for five minutes.
Serve on whole wheat hamburger buns.
Nutrition information (per serving):
Calories: 335
Protein: 24g (28%)
Carbohydrate: 48g (57%)
Fat: 5.5g (15%)
Saturated Fat: 1g (3%)
Cholesterol: 30g
Sodium: 488mg
Calcium: 45mg
Iron: 3.5mg
Vitamin A: 540 IU
Vitamin C: 17mg
Fiber: 5g
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