Chipotle Salmon w. Southwest Cream Sauce

Hot peppers are good for you! Even better news? They can help burn fat.  "Hot peppers" include the following: Cayenne, Chipotle, jalapenos, habaneros, and Ancho chili peppers.

Hot peppers have capsaicin--better known as "hot stuff" in the pepper. The capsaicin helps to burn fat by consuming energy (fat). For the record, I'm not saying you need to eat a a peck of pickled peppers, like Peter the Piper. Everything in moderation! However, adding some spice here and there into your diet can help boost your fat burning potential.

The capsaicin in hot peppers can also act as an anti-inflammatory [think ibuprofen & asprin], naturally relieving headaches, migraine symptoms, and can even reduce swelling associated with arthritis. 

Not a fan of spicy food? Well, what can I say? You'll be uber prepared in case this is ever a Jeopardy question.

Chipotle Salmon w. Southwest Cream Sauce

Ingredients
4 oz filet of wild salmon, skin on
1 tsp olive oil
1 chipotle pepper in adobo sauce, minced
2 tsp of salt free southwestern chipotle rub (I used Mrs. Dash)
2 tsp fresh lemon juice
1 T reduced fat whipped cream cheese (I used Weight Watchers)
1 T skim milk
1 T parmesan cheese grated
1 garlic clove, minced
fresh pepper
up to 1 T of water
canola cooking spray (i.e. PAM, etc)
aluminum foil

Method
Preheat oven to 400

Line a baking sheet with aluminum foil. Spray with canola cooking spray.   Lay salmon filet on the foil and drizzle with olive oil.  Rub the fish with 1 tsp of the southwestern chipotle seasoning.

Place in oven, cook 20-30 minutes. The length of time depends on your preference. I tend to get nervous with fish, so I cook it closer to 25-30 minutes. Don't worry, it won't dry out!

Meanwhile gently melt the cream cheese in a small sautee pan over low heat.  Gradually whisk in milk.  Once fulled incorporated, stir in lemon juice.

Stir in chipotle pepper, garlic & remaining southwestern seasoning. Stir & let simmer for a few minutes.  Add in desired amount of black pepper & 1 T parmesan cheese.  If sauce is thicker than you would like, add water to thin it out.

Remove salmon from oven. Take a spatula and place between skin and fish.  The skin should stick to plan and easily detach from filet.

Serve filet over salad greens and drizzle sauce on top.

Serves 1

WW: 8p+

Lemon Butter Baked Salmon

Lemon Butter Baked Salmon Filet

Ingredients:
1 4oz salmon filet (skin on)
1 lemon
1 T light Smart balance, or other light spreadable butter/margarine
garlic, minced (to taste)
pepper
salt free garlic/herb seasoning
pinch of crushed red pepper
canola spray

Method:
Preheat oven to 400

Spray a dish with canola spray, and lay salmon filet inside.  Spinkle on black pepper (and salt if you must).

In a small bowl, mix butter, garlic, garlic/herb seasoning, and crushed red pepper. Make into a spreadable paste. Spread over the salmon.

Slice the lemon so that you have 2-3 thin slices.  Cut the remainder into wedges and squeeze over the fish. Lay the slices on top.

Bake 15-20 minutes until fish is flakey.  Drizzle lemon butter sauce over fish.  Serve with a mess of roasted green beans (yes, I said 'mess')

Serves 1. 
WW: 5p+ (fish)

Laura's Roasted Green Beans

Ingredients:
A big handful of fresh green beans, trimmed.
1-2 tsp of extra virgin olive oil (EVOO)
salt free garlic/herb seasoning
crushed red pepper
1-2 tsp parmesan cheese, grated.

Method:
Bring a few cups of water to boil in a sauce pan. Once water is boiling, add the green beans and parboil green beans for 5-10 minutes. This process varies to your individual tastes and how "crisp/crunchy" you like your green beans.  

Add the evoo to a sautee pan over medium heat.  Strain the green beans and add to the saute pan. Saute for 5-10 minutes until soft, but still green in color.

Add garlic/herb seasoning, crushed red pepper, and parmesan cheese. Heat through, and serve immediately.

Serves 1
WW: 1-2p+ (depending on the amount of EVOO)

adapted from CdKitchen: Lemon Butter Salmon 

Lemon Pesto Salmon in Foil Pouch

Salmon is excellent for you.  It is a great way to earn some healthy Omega-3 fats.  Some of the benefits of adding foods containing Omega-3's into your diet include the following:

1. improved brain functioning/higher intelligence (no brainer, huh?) 
2. alleviates symptoms of depression, bipolar and psychosis
3. superior cardiovascular health
4. protection against heart attack and stroke
5. reduction of menstrual pain.

Now repeat... Fish high in omega-3s are friends to our bodies. Eat up!

This dish adapted from Jamie Oliver couldn't be easier and is super delish!

Also, random side note: I don't cook with salt. If you do, feel free to add it in!

Lemon Pesto Salmon in Foil Pouch

Ingredients:
1 handful of fresh green beans (BIG handful)
1 lemon
1 4oz wild salmon fillet, skin on.
1 T pesto
1 tsp EVOO
freshly ground pepper
aluminum foil

Method:
1. Preheat oven to 400 degrees.
2. Trim green beans by cutting off the ends.
3. Cut the lemon in half
4. Pull out a BIG sheet of aluminum foil (about 2 feet long), and fold it in half.
5. Put the green beans in the center of the foil. Lay the salmon fillet, skin side down, on top of the beans.
6. Spoon the pesto over the fish & drizzle with olive oil.
7. Squeeze the juice of the lemon over the fish and green beans. Place lemon halves in beside the green beans.
8. Add the fresh black pepper, as much as desired.
9. Pull the aluminum foil edges together and scrunch them up to seal up the pouch.

Place on a baking sheet and cook for 15 minutes. Remove from oven and let stand for 1 minute before unwrapping. 

Serves 1

Other information:

WW 7 p+

Adapted from Jamie Oliver's Food Revolution Salmon baked in a foil parcel with green beans & pesto

Salmon w/ Lemon-Cilantro Vinaigrette

Salmon w. Lemon-Cilantro Vinaigrette

Shown with baby brussel sprouts.

Lemon and cilantro add a fresh kick to a filet of salmon.  I liked the original recipe, but the second time I made a few changes to it.  Enjoy!

Ingredients:

1 box of couscous (I used Near East pine nut)—prepared according to box

2 teaspoons olive oil, divided

1 wild salmon fillet, skin on (4 oz)

½ t garlic powder

½ t oregano

kosher salt and black pepper

1/8  cup fresh cilantro, chopped

1 scallion, thinly sliced

1 tablespoons fresh lemon juice

Cooking spray

Method

1.      Cook the couscous according to the package directions.

2.      Meanwhile, heat a grill pan over medium heat, spray lightly with cooking spray.

3.      Season salmon with the garlic, oregano, cracked pepper.

4.      Drizzle with 1 t of oil, place in grill pan—skin side up.

5.      1 tablespoon of the oil in a large nonstick skillet over medium-high heat.

6.      Cook until opaque throughout, 3 to 4 minutes per side.

7.      In a small bowl, combine the cilantro, scallions, lemon juice, remaining oil, and fresh cracked pepper, to taste.

8.      Put ½ cup of couscous on plate, and place salmon on top or to the side.

9.       Drizzle the vinaigrette over the fish.

Serves 1

Serve with a green veggie.  You will have plenty of couscous left over. Save it for another day!

Other information:

 10 points plus.

Inspired by Real Simple's Salmon With Lemon-Cilantro Vinaigrette