Lora’s Baked Salmon Potstickers

Okay we had a yummy (and healthy) dinner tonight and all my kids loved it, so it’s worth sharing. Like all healthy meals, it’s pretty simple. Here is what you will need:
Note: one thing you should know about me is that I don’t really follow recipes and I make things up all the time – sometimes they turn out and sometimes they don’t and this one was a hit with the whole family.

Ingredients

A package of round wraps
One 7 oz can of boneless/skinless Atlantic salmon, drained (give the juice to your cat – they will love you forever)
Dash of Worcestershire sauce (reduced sodium)
Some lite mayo made with canola oil (use just enough to stick it together)
Fresh chives from the herb garden (I use scissors and cut them into little pieces) – probably 2-3 Tablespoons
Minced garlic - probably 1-3 cloves
Finely chopped white onion (about ¼ cup)
Egg white slightly beaten (optional)

Instructions

I mixed it all together then fill the wrapper (it doesn’t take much) then seal them in a half-moon shape with a little water to stick the dough together. I cooked them on 375º F for about 15-20 minutes or until golden brown. I serve them with Kikkoman Sweet & Sour Sauce (go easy – it’s high sugar – but so yummy). Really you may not even need sauce at all – they are pretty tasty by themselves. I served this with steamed peas and sautéed mushrooms (high in zinc and vitamin C etc…) and milk.

Health benefits of fish (specifically salmon):

Fish is known for its heart health benefits and Salmon is no exception. Salmon is low in calories but packed with protein and omega-3 essential fatty acids with can help reduce inflammation and maintain a healthy immune and circulatory system. Salmon is also an excellent source of the antioxidant selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6. Many of these B-vitamins have been know to help lower cholesterol and prevent cardiovascular disease. Just 4 ounces provides about

Number of Servings

Depends on how hungry you are.

This post was submitted by Lora.

Roasted Marinara

A hearty sauce that can be used as a base for so many recipes and meals.

Ingredients

8 cups Fresh Tomatoes, Quartered
1 whole Sweet White Onion, Rough Chopped
6 whole Garlic Cloves, Smashed
½ cups Good Olive Oil
1 teaspoon Sugar
1 teaspoon Kosher Salt
1 teaspoon Crushed Red Pepper (more If You Like It Spicy)
½ teaspoons Ground Black Pepper

Instructions

1. Preheat oven to 400 degrees.

2. Combine all marinara ingredients in a large baking dish or roasting pan. Roast for 1 hour to 1 hour 20 minutes. I like my veggies to get a little black char to them. Then pulse them in a food processor.

3. Serve it on pasta, garnished with fresh basil.

Total Time

1hr, 30 mins

Number of Servings

8

This post was submitted by wmarble1.

Lemon Pesto Tilapia Fillets

Flavorful tender fillets of tilapia lightly pan fried and then quickly broiled with pesto. Cod is an excellent substitute for tilapia. Serve with lemon herbed rice and lemon sauteed asparagus for a well rounded meal.

Ingredients

- Tilapia Fillets - 1 per person (may use cod or other white fish of preference)
- 1/3 C. Flour
- 1 to 2 t. freshly grated lemon zest
- Pinch of freshly ground Salt and Pepper
- 1 to 2 T. Olive Oil (may use cooking spray)
- 1 T. Basil Pesto per fillet (i.e. 5 tilapia fillets = 5T pesto)

Instructions

1. Lightly pat the tilapia fillets in paper towel to remove some moisture.

2. Mix together the flour, lemon zest, and salt and pepper on a plate.

3. Lightly flour each fillet in the seasoned flour.

4. Heat oil in skillet on medium heat. Lightly pan fry the fillets for 1 to 2 minutes on each side until golden.

5. Transfer fillets to a Baking dish. Place 1 T. pesto on each fillet.

6. Broil for 2-3 minutes until pesto is bubbly and beginning to turn golden. Serve.

Total Time

7-8 minutes.

Number of Servings

Adaptable: 1 Fillet person.

This post was submitted by isaacandruth.

Main: Lora’s Baked Zucchini Casserole

By Lora Erickson, BlondeRunner.com

Ingredients:

• 3-4 cups diced and steamed zucchini
• 1 small onion diced and sautéed lightly in canola oil
• 3-4 eggs (omit the yolk to reduce the fat and cholesterol)
• 3-6 cloves of garlic, minced
• ½ cup skim milk
• ½ - 1 cup shredded cheese (I like a 3 cheese blend – use less to reduce the fat and calories)
• ½ cup seasoned organic crackers crushed

Directions: Preheat oven to 350F. Mix the zucchini and onion and layer into a casserole dish and then sprinkle with cracker crumbs. Mix all remaining ingredients and poor over the zucchini mixture. Bake uncovered for 35 minutes or until golden on edges. Serves 8 to 10.

Salmon Patties

My husband can attest to my love for going fishing. I don’t mind touching fish or even gutting them. Fish are one of those super foods; healthy, full of omega-3 fatty acids, high in quality protein, vitamin B₃, vitamin B₁₂, vitamin D, zinc, phosphorus and iron. Fish is essential for cardiovascular health and has been known to help prevent cancer. However, I have never been a fan of the flavor or texture of most fish. Once in a while a fresh caught and well prepared rainbow trout will please my palette, but I mostly get my omega 3’s from my favorite fish, tuna.

I have discovered another way to enjoy fish: Salmon Patties. As with most healthy recipes, they are simple and quick to make. Simply start with a 7 oz can of boneless/skinless salmon. Drain well; in a bowl add one lightly beaten egg and handful of fine whole grain cracker crumbs. Mix well then form into patties and fry on a lightly sprayed (canola or olive oil) pan until golden on both sides. My children even enjoy these tasty morsels and they can be served with sautéed bell peppers, mushrooms and peas for a well balanced meal. Enjoy.

Please note: Limit fish to 3 x 3 oz servings a week; pregnant women should also avoid fatty and bottom feeding fish such as mackerel, salmon, albacore tuna, herring, sardines or other fish that is known for a high heavy metal content.