Alaska Salmon and Grilled Vegetable Quesadillas
Prep Time: 15 minutes Cook Time: 10 minutes Servings: 4 to 6
Recipe by Ryan and Sara Hall
- Nonstick cooking spray
- 1 medium zucchini, halved lengthwise and sliced
- 8 oz. sliced mushrooms
- 1/2 onion, thinly sliced
- 1/2 to 1 teaspoon salt, to taste
- 1 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 4 large (burrito-size) tortillas
- 8 oz. shredded sharp cheddar cheese
- 1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional-pack Alaska Salmon or 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked
- Pico de Gallo sauce, guacamole or sour cream, as desired for dipping/topping
Spray-coat a very large (10- to 12-inch) nonstick skillet, then warm over medium-high heat. Add zucchini, mushrooms and onions; cook and stir until onion softens, about 3 to 5 minutes. Sprinkle on salt, garlic powder and cumin; stir to coat. Remove vegetables from pan; wipe out pan with a paper towel. Re-coat pan with cooking spray.
For each quesadilla, place a tortilla in the pan (or spray-coated nonstick griddle). Sprinkle 2 oz. cheese over tortilla. Sprinkle on and spread half of the drained salmon chunks over cheese. Spread 1/2 of the vegetables over salmon. Sprinkle on 2 oz. cheese, then top with another tortilla. Heat the skillet over medium-low heat. Cook 3 to 5 minutes on each side until golden brown. Repeat for second quesadilla.
Nutrients per serving (at 6 servings): 551 calories, 27g total fat, 13g saturated fat, 44% calories from fat, 89mg cholesterol, 34g protein, 48g carbohydrate, 8g fiber, 1193mg sodium, 443mg calcium, 589 IU Vitamin D and 1120mg omega-3 fatty acids.
Recommended Side Dish: Farro and Broccoli Pilaf
Prep Time: 20 minutes Cook Time: 50 minutes Servings: 6 to 8
- 1 cup farro*
- 4 cups water
- 2 Tablespoons butter
- 1 leek, white and light green parts only, sliced
- 2 cloves garlic, thinly sliced
- 1/2 teaspoon dried thyme
- 4 cups small broccoli florets
- 1/2 cup chicken or vegetable broth, divided
- 1 red bell pepper, seeded and diced
- 1 yellow bell pepper, seeded and diced
- Salt and pepper, to taste
Add the farro and water to a large Dutch oven or saucepot. Bring to a boil; reduce the heat to simmer. Cook, covered, for about 50 minutes, or until the farro is tender. Drain the farro; set aside.
Melt the butter in the cleaned Dutch oven and cook the leeks, garlic, and thyme over moderately low heat, stirring, until the leaks are softened, about five minutes. Add the broccoli and 1/4 cup broth and cook, stirring, for one minute. Add the farro, peppers, and remaining broth and simmer, covered, for another 3 minutes or until the broccoli is cooked, but still bright green. Season to taste with salt and pepper. Serve immediately.
*Quick cooking farro may be substituted. Follow cooking directions on package.
Nutrients per serving (at 8 servings): 135 calories, 4.5g total fat, 2g saturated fat, 30% calories from fat, 8mg cholesterol, 5g protein, 20g carbohydrate, 3g fiber, 19mg sodium, 40mg calcium, 2 IU Vitamin D, and 140mg omega-3 fatty acids.
Sara’s Tip: Farro provides magnesium, necessary to keep electrolytes in balance, neuromuscular coordination and metabolic processes that support energy delivery. A magnesium deficiency may cause muscle cramps and impair performance.
Alaska Salmon Salad Sandwiches
Prep Time: 15 minutes Makes 4 sandwiches
- Salmon Salad:
1 can (14.75 ounces) or 2 cans (7.5 oz. each) traditional-pack Alaska Salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked
1/3 cup light mayonnaise
1 Tablespoon lemon juice
2 teaspoons Dijon mustard
1 Tablespoon capers, drained, chopped if large (optional)
1/3 cup finely diced celery
1/3 cup finely diced onion
1/4 cup dill or sweet pickle relish, drained
Dash of Tabasco or pinch of black pepper
1 Tablespoon chopped fresh dill or 1/2 to 1 teaspoon dried dill weed
- 8 slices whole-grain bread
- 24 thin slices cucumber
- 4 leaves green or red leaf lettuce
In a medium bowl, combine salad ingredients; stir to combine well.Lay out bread slices and divide salad between 4 slices of bread. Top each with 6 slices of cucumber and a leaf of lettuce. Place remaining slices of bread on top and cut each sandwich in half, crosswise.Nutrients per serving: 364 calories, 12g total fat, 2g saturated fat, 30% calories from fat, 90mg cholesterol, 32g protein, 32g carbohydrate, 5g fiber, 995mg sodium, 370mg calcium, 606 IU Vitamin D, and 1840mg omega-3 fatty acids.
Cedar Plank Grilled Alaska Salmon with Sweet Potatoes
Prep Time: 10 minutes (not including plank soaking time) Cook Time: 15 minutes Servings: 4
Recipe by Ryan and Sara Hall
- Cedar planks (available in seafood section of supermarket) with enough surface area for salmon
- 4 Alaska Salmon fillets (4 to 6 oz. each), fresh, thawed or frozen
- Olive oil spray
- 1 Tablespoon fresh (or 1 teaspoon dried) favorite herb for salmon (dill, thyme, rosemary, etc.)
- Salt and freshly cracked pepper, to taste
- 4 large sweet potatoes, sliced lengthwise into wedges
- 1/2 Tablespoon ground cumin
Soak cedar planks for 1 to 2 hours (or overnight) submerged in water. Remove and pat dry.Heat grill to medium heat (400°F). Rinse any ice glaze from frozen Alaska Salmon under cold running water; pat dry with a paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herbs, salt and pepper. Place sweet potatoes in a bowl; spray with cooking spray. Sprinkle with cumin, salt and pepper, to taste. Toss to coat.Place cedar planks and potato wedges onto grill. Cover and cook about 3 to 4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm.Cook salmon 12 to 15 minutes, just until fish is opaque throughout.Nutrients per serving: 350 calories, 10.5g total fat, 1.5g saturated fat, 27% calories from fat, 91mg cholesterol, 33g protein, 33g carbohydrate, 4g fiber, 277mg sodium, 36mg calcium, 798 IU Vitamin D and 1700mg omega-3 fatty acids.Sara’s Tip: We found slicing the sweet potatoes vertically (into coins) helps keep them from falling through the grill grate. For larger “coins,” microwave them briefly before grilling so they cook through without burning on the outside. Of course, sweet potato fries can also be roasted in an oven preheated to 400°F. Cook for 20 to 25 minutes, until golden brown and cooked through.
Recommended Side Dish: Massaged Kale Salad with Goat Cheese
Prep Time: 10 minutes Servings: 4
- 1 Tablespoon grainy mustard
- 1 Tablespoon honey
- 2 Tablespoons balsamic vinegar
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons vegetable oil
- 2 bunches kale, stems removed and leaves chopped (about 9 ounces)
- 1 teaspoon sea salt
- 3/4 cup sunflower seeds
- 1/4 cup red onion, slivered
- 3 ounces goat cheese, crumbled
Combine mustard, honey and balsamic vinegar in a cup. Whisk in the oils in an even stream to fully blend. Set aside.
Add kale to a very large bowl. Sprinkle with salt, tossing leaves while sprinkling. With your hands, “massage” or squeeze the kale leaves for one minute. The kale will start to wilt and soften a bit, but still have some body.
Drizzle half the dressing over the kale; toss to coat. Add the sunflower seeds, onions and goat cheese, tossing again. Add additional dressing, as desired.
Nutrients per serving: 423 calories, 34g total fat, 7g saturated fat, 71% calories from fat, 27mg cholesterol, 13g protein, 18g carbohydrate, 4g fiber, 929mg sodium, 136mg calcium and 620mg omega-3 fatty acids.
Sara’s Tip: Massaging the dark green kale gives it a soft and smooth texture that delivers the healthy oils in the salad dressing along with the great nutrients in the leaves.