Salmon and Veggie Stir Fry

A few months ago my sister in law and brother in law came for dinner. We cooked some fish, threw together some veggies and added a little this and that. And it was delicious. So we decided to try and recreate it for this week's "Healthy Recipe of the Week". I messed with the amount of veggies and I like a lot of sauce to go with my rice, so I made more of that too. As with all my recipes, it is easily adapted and changed to fit your taste bud's desires.

Salmon and Veggie Stir Fry

4 pieces salmon (4oz)

Dash of olive oil

1 yellow squash, chopped

1-2 zuchinnis, chopped

1/2 yellow onion, chopped

1 red bell pepper, chopped

1 cup carrots, chopped

1/4 cup hoison sauce (found in most grocery stores)

2 Tablespoons soy sauce

2 Tablespoons rice vinegar

2 Tablespoons grated ginger (try freezing it and zesting it with a zester)

A dash of red pepper flakes

2 cups Brown Rice, for serving

Heat pan to medium heat, add oil and cook salmon. Break in to pieces. Add all veggies and sauce ingredients stir well. Cover and let cook for 5-7 minutes until veggies are al dente. Serve warm over rice. Serves 4. (300ish calories per serving!)

Creamy Parmesan Tilapia

According to "Women's Health Magazine" Tilapis is only the 14th healthiest fish to eat. Apparently they say Catfish is #12... So I don't know if I trust them. In any case, most people agree that fish in all forms is still pretty great for your heart and has omega 3s  and good stuff like that. Anyways, I use Tilapia because it is cheap. If you are feeling rich, go ahead and try this recipe with Salmon or Mahi Mahi.

I think I first saw this recipe on Pinterest. It was originally a recipe for chicken, and since it worked so well with the chicken, I thought I would give it a try with fish.

No pictures yet, I will put them up as soon as I make it again.

Ingredients:
4 Tilapia Fillets
1 cup Mayonnaise*
1 cup Parmesan Cheese
Dash of Garlic Salt
Dash of Pepper
3/4 cup Italian Breadcrumbs

Spray an 8X8 baking dish with cooking spray. Lay Tilapia in bottom of pan.
 In separate bowl, mix mayonnaise and Parmesan cheese. Spread mixture over the top of fish, covering fish completely. Sprinkle bread crumbs over cheese mixture and top with garlic salt and pepper to taste.
Bake at 400 degrees for  12-14 minutes, until breadcrumbs begin to brown and fish flakes easily.

*Substitute Plain Greek Yogurt for healthy dish

Warm Crab Dip



One of my favorite things about New Years is this dip. I like the games and the counting down and so on. But New Years food is my favorite. Shrimp and cocktails, Sparkling Cider, and of course crackers and dip. It is an easy dish that will transport well to your next holiday party.



Hot Crab Dip

1 can white shredded crabmeat (6-8 oz) drain off liquid and run water trough to get rid of
fishy taste and smell
8 oz. cream cheese (softened)
¾ c. mayonnaise or greek yogurt
1 Tablespoon lemon juice
2 Tablespoons finely chopped onion
1 beaten egg
Salt and pepper to taste
Dash of Worcestershire sauce (optional)
1 teaspoon horseradish (optional)

Combind all ingredients together and pour into dish (ramekin, quiche dish, pie pan). Bake at 325 degrees for 25- 30 minutes. Serve warm with crackers.

Parmesan Crusted Tilapia

I am trying to be healthier. Eat vegetables, fruits, drink water, not eat cake, all that jazz. To motivate myself I teamed up with my sisters in law and mother in law in a little competition. We get points every day for healthy things (drinking water, running, getting sleep) and lose points for unhealthy things (soda, treats, watching tv). It has been pretty fun, and a little hard too. I don't think I realized how much 8 full glasses of water is. Or how it might affect the bladder. Try it sometime.

In my effort to be healthy I made some fish, thats healthy right? Problem is, the first time I made this it was kind of ugly. I guess it tasted ok, but I didn't even bother taking pictures because it was funny looking (croutons do not turn into a fine breadcrumb when you crush it with your hands). So I tried again last night. Used a blender to crush croutons. And added a tomato so I would get a point for a vegetable. Give it a go!

Parmesan Crusted Tilapia

4 tilapia fillets
1egg
2 T Italian Dressing
1tsp fresh garlic
1T Italian Seasoning
1 cup crushed croutons (again, try the blender)
1/2 cup fresh grated parmesan cheese

Pasta Dish

1 cup penne noodles
1/4 cup italian dressing
2 T balsamic vinegar
2 tomatoes
1/4 cup parmesan cheese
2 T fresh basil
1/2 cup fresh baby spinach ( I didn't have this, but I am sure it would taste awesome in this recipe)

For Tilapia: Mix egg and italian dressing. Blend croutons, italian seasoning and parmesan cheese until fine. Dip fish one by one into egg mix and then coat completely in crouton crumbs. Lay in buttered baking dish (or olive oil). Bake at 400 F for 10-15 min.

For Pasta: Boil noodles until al dante, drain and return to pan on medium heat. Add italian dressing, vinegar and parmesan. Just before serving toss diced tomatoes and spinach in with basil. Eat.