SOUTH BEACH SALMON WITH CREAMY LEMON SAUCE LOW CARB
I found this in the "South Beach Diet Book".. even if you're not dieting... it's great. Just substitute real sour cream for the fat-free for a to die for experience. It's quick, simple and uses on hand ingredients.
Provided by BakinBaby
Categories Very Low Carbs
Time 40m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat the oven to 350°F.
- Coat a baking sheet with cooking spray.
- Heat the oil in a small saucepan over medium heat.
- Add the garlic and cook for one minute.
- Reduce heat to low; stir in the lemon juice, capers and lemon-pepper seasoning and cook for 5 minutes.
- Add the sour cream and cook for 5 minutes or until heated though.
- Meanwhile, place the salmon on the prepared baking sheet.
- Bake for 20 minutes or until the fish is just opaque.
- Serve with the sauce.
Nutrition Facts : Calories 282.4, Fat 11.4, SaturatedFat 2.1, Cholesterol 81.3, Sodium 278.9, Carbohydrate 6.7, Fiber 0.3, Sugar 2.7, Protein 36.7
SOUTH BEACH DIET BALSAMIC VINAIGRETTE
From the South Beach Diet Book. This is a phase I recipe. You can whip this up in about 30 seconds. It's great on everything from salads to chicken or fish. Two tbs. over a cold chicken breast and some greens makes a great SBD lunch.
Provided by papergoddess
Categories Salad Dressings
Time 5m
Yield 2/3 cup, 5 serving(s)
Number Of Ingredients 6
Steps:
- Combine all ingredients in a jar or container with a tight lid.
- Cover and shake.
- Store in refrigerator.
Nutrition Facts : Calories 142.7, Fat 14.4, SaturatedFat 2, Sodium 120.5, Carbohydrate 3, Fiber 0.1, Sugar 2.5, Protein 0.1
GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I)
A delicious, Phase-1-Friendly dinner for fellow South Beachers! From page 204 of "The South Beach Diet" guidebook.
Provided by kufambrian
Categories Very Low Carbs
Time 22m
Yield 4 pieces, 4 serving(s)
Number Of Ingredients 9
Steps:
- Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
- To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
- To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
- To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Nutrition Facts : Calories 167, Fat 7.3, SaturatedFat 1.2, Cholesterol 52.1, Sodium 230.7, Carbohydrate 0.7, Fiber 0.1, Sugar 0.1, Protein 23.4
MINI SEAFOOD CAKES WITH CREAMY LEMON SAUCE
For this appetizer, I added a few new twists to an old favorite. But these are baked instead of sautéed. And I add crabmeat, which I think results in a more robust flavor sensation. Shaping them into miniature cakes instead of full-size patties makes them a fantastic appetizer choice for your next get together, whether it's a buffet potluck or Sunday Brunch. You can serve them as is or with the light and refreshing Creamy Lemon Sauce (which utilizes sour cream instead of mayonnaise, which is safer for the buffet table).
Provided by Northwestgal
Categories < 60 Mins
Time 40m
Yield 18 cakes, 18 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350°. Grease or butter 18 cups of muffin pans; set aside.
- In a bowl, combine the canned salmon, crabmeat, onion, eggs, bread crumbs, Worcestershire sauce and Liquid Smoke. Mix thoroughly.
- With a large spoon, gather bits of the salmon mixture (about the size of a golf ball) and drop into a cup of the prepared muffin pan. With your fingers or back of a spoon, flatten them into the muffin cup. Brush your fingers (or spoon) across the tops so they are smooth and even.
- Bake at 350° for 20-25 minutes, or until the edges are very lightly browned.
- While the cakes are baking, mix together the sour cream, lemon juice and lemon pepper until well blended and creamy. Store in refrigerator until ready to serve.
- Remove pan from the oven, and let cakes cool for about 15-20 minutes. Remove cakes and transfer to serving platter. Serve with Creamy Lemon Sauce.
SMOKED SALMON FRITTATA
I don't eat seafood anymore, but this was one of my favourite breakfast recipes when I did. I adapted this from one of my parents' South Beach Diet books.
Provided by Lumberjackie
Categories Breakfast
Time 20m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Boil 1 inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp.
- Grease an oven-proof 8-inch skillet and place over medium-low heat until hot. Add the olive oil and saute the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
- Preheat the broiler.
- Combine the eggs, water, dry milk, marjoram, and pepper, mixing well with a whisk or fork. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet.
- Place the skillet under the broiler 4-6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with sour cream, salmon roe, marjoram, and chives, if desired.
- Slice into wedges and serve immediately.
Nutrition Facts : Calories 251, Fat 13.4, SaturatedFat 2.9, Cholesterol 220.7, Sodium 510.1, Carbohydrate 15.3, Fiber 2.6, Sugar 11.2, Protein 18.5
SMOKED SALMON SOUFFLE - HEALTHY, SOUTH BEACH DIET, LOW-CARB
Variation of south beach diet souffle recipe Phase II Top with a dollop of cream cheese with a chive peice
Provided by GoldsmithLissa
Categories Breakfast
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350°F Coat in 2-qt baking dish with cooking spray.
- In a large bowl, beat the eggs and egg whites until frothy. Stir in remaining ingredients. Pour into prepared baking dish.
- Bake for 45 minutes, or until golden and knife inserted in center comes out clean.
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