Tilapia with Black Bean Salsa

This is a quick and easy dinner to make. I love cooking tilapia! We eat it for dinner a lot so I always have a bag of fillets from Costco in the freezer. The fillets thaw really fast, so it can make a great last minute dinner. I got this recipe from my mom, she is always thinking up great recipes!

Ingredients:

• 2 to 4 tilapia fillets
• 1 can black beans, drained
• 1 can diced tomatoes
• 2 cloves of garlic, diced
• 1 red or orange bell pepper, diced
• 1 jalapeno diced
• 2 tablespoons olive oil
• 4 tablespoons fresh cilantro, chopped
• seasoning for tilapia

Saute the garlic, bell pepper, and jalapeno in the olive oil until tender. Add the can of tomatoes and the can of black beans. Season the tilapia fillets with either salt and pepper, or I sometimes use the recipe below. Place the fillets in the pan and let it cook in the simmering juices for about 8 to 10 minutes flipping the fillets halfway through. Once the fish is cooked through remove from the heat and add the cilantro.

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

• 2 1/2 tablespoons paprika
• 2 tablespoons salt
• 2 tablespoons garlic powder
• 1 tablespoon black pepper
• 1 tablespoon onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• Combine all ingredients thoroughly.
• Yield: 2/3 cup

Salmon with Cucumber Pineapple Salsa

I typically make a mango salsa with salmon, however tonight i had fresh pineapple on hand, so I decided to try something new. I adapted this recipe from one of Martha Stewart's here. Her original recipe looks really good, however I did not have all of the ingredients. I'm also trying to stay away from anything spicy in my diet while breastfeeding and her recipe called for a jalapeno. I added some spice to the salmon instead, using Emeril Lagasse's Essence seasoning. It's easier to control the spiciness this way. 

Ingredients:

• 2 tablespoons fresh lime juice
• 1 tablespoon honey
• 1 tablespoons vegetable oil
• 1 cucumbers, finely diced
• 1 cup fresh pineapple, finely diced
• 2 green onions, thinly sliced
• Salt and pepper
• 3-4 salmon fillets
• Olive oil
• Essence seasoning

Directions:

In a bowl whisk together the lime juice, honey, and vegetable oil. Add the cucumber, pineapple, and green onion. Stir together and season with salt and pepper.

Place salmon fillets on a baking sheet lined with foil. Drizzle with a few tablespoons of olive oil and sprinkle with the essence seasoning. Broil the salmon in the oven for about 12-15 minutes. Serve over rice or quinoa and top with the salsa. 

Salmon with Mango Salsa

Here's a great recipe for Salmon with Mango Salsa, it's one of Casey's favorites! However, salmon has a lot more to offer then just great taste. It is packed full of omega-3 fatty acids. Omega-3s help protect our bodies from heart disease, promote healthy skin and joints, and they are essential to the proper neurological development in children and unborn babies.

Salmon with Mango Salsa

2-4 Salmon Fillets
Olive oil
Seasoning mix:
1 tablespoon paprika
2 1/2 teaspoons salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon ground red pepper (cayenne)
3/4 teaspoon white pepper
3/4 teaspoon black pepper
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano

Heat large cast iron skillet over very high heat until it is beyond the smoking stage. Combine seasoning mix in a small bowl. Rub each fillet with olive oil then sprinkle seasoning mix generously and evenly on both sides of the fillets. Place in hot skillet. The fillets can also be grilled with this recipe on medium-high heat for about 5 minutes on each side.

Mango Salsa:

1 mango, cubed
1 avocado, cubed
1/4 cup red onion, diced
2 tablespoons fresh cilantro, chopped
2 tablespoons lime juice
1/2 tablespoon olive oil
1/2 teaspoon Sea Salt

Toss all of the ingredients together and serve over top of the Salmon.

Broiled Salmon with Spinach Feta Saute

Ingredients:

• 4 skinless salmon fillets, (6 ounces each)
• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 2 bags (5 ounces each) baby spinach
• 1/2 cup feta, crumbled (2 ounces)
• 1/3 cup pine nuts
• 2 teaspoons fresh lemon juice

Directions:

1. Heat broiler, with rack set 4 inches from heat. Place salmon on a rimmed baking sheet; season with salt and pepper. Broil until opaque throughout, 5 to 7 minutes.
   
2. Meanwhile, in a large skillet, heat oil over medium. Add as much spinach as will fit; season with salt and pepper. Cook, tossing spinach and adding more to skillet as space becomes available, until tender, about 2 minutes. Remove from heat; drain off excess liquid. Stir in feta, pine nuts, and lemon juice. Serve salmon with spinach saute.
   

Recipe from Everyday Food Magazine

Flounder Piccata with Spinach

I have not yet tried this recipe, but I think it sounds really good. One of my favorites is chicken piccata, and we've been eating a lot of spinach lately, so I think this recipe may be a hit. You could use any kind of white fish for this recipe if you didn't want to use flounder.  


Ingredients:

• 1  (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  black pepper, divided
• 4  (6-ounce) flounder fillets
• 2  tablespoons  all-purpose flour
• 2  teaspoons  olive oil
• 1/3  cup  dry white wine
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  drained capers, chopped
• 2  tablespoons  butter
• 4  cups  fresh baby spinach

Directions:

1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

Nutritional Information:

Calories: 332 (28% from fat)

Fat: 10.2g (sat 4.4g,mono 3.5g,poly 1.2g)

Protein: 31.3g

Carbohydrate: 27.4g

Fiber: 1.9g

Cholesterol: 95mg

Iron: 3mg

Sodium: 713mg

Calcium: 51mg

David Bonom, Cooking Light, MARCH 2008

Scallops with Wilted Spinach and Arugula

Scallops with Wilted Spinach and Arugula

Serves 4

• 16 large sea scallops (about 1 1/4 pounds), rinsed and dried, tough muscles removed
• 1 1/2 teaspoons coarse salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons safflower oil
• 2 garlic cloves, thinly sliced lengthwise
• 7 ounces baby spinach (about 10 cups)
• 7 ounces baby arugula (about 10 cups)
• 1/4 teaspoon crushed red-pepper flakes

Directions:

1. Heat a large straight-sided skillet over medium-high heat. Sprinkle scallops with 1 teaspoon salt and 1/8 teaspoon pepper. Heat 2 tablespoons oil in skillet. Arrange scallops in skillet, and cook on 1 side until golden brown, about 7 minutes. Flip, and cook until scallops are opaque, 30 to 45 seconds. Transfer to a plate lined with paper towels.
2. Reduce heat to medium, and add remaining tablespoon oil to skillet. Add garlic, and cook for 15 seconds. Add spinach, arugula, red-pepper flakes, and remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Cook, tossing greens often, until just wilted, about 2 minutes. Transfer to a platter, top with scallops, and serve immediately.

I served this dish with a side of long grain rice or it would be great with risotto.