Salmon: Second Time Around

What do you do with one leftover grilled salmon steak? Who in the family gets to eat it the next day? This was the dinnertime dilemma Liz and her family faced last night. Well, to be fair, Liz took the leftover salmon, flaked it up and then used it in a simple pasta dish. This quick, toss-together dinner was a huge hit with everyone at the table (Josh missed out because he's at sleep-away camp for a month). Though we haven't tried this yet with a pouch or can of boneless, skinless pink salmon, we suspect it would work just fine.

Bowtie Pasta with Salmon & Peas
Makes 4 Servings

8 ounces dried bowtie pasta
1 cooked salmon steak (6 to 8 ounces), flaked
1 cup frozen peas, thawed
1 tablespoon canola oil
1/2 tablespoon butter
1 1/2 tablespoons all-purpose flour
1/2 cup 1% lowfat milk
1/2 cup all-natural chicken broth
3/4 cup shredded reduced-fat Cheddar cheese (about 2 ounces)
Salt and freshly ground black pepper to taste

1. Cook the pasta according to package directions. Drain and return to the saucepan.

2. While the pasta is cooking, heat the canola oil and butter in a saucepan over medium-high heat until the butter melts. Add the flour and cook for 1 minute, whisking constantly. Whisk the milk and broth slowly into the flour mixture. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 2 minutes. Remove from the heat, stir in the cheese, and season with salt and pepper to taste.

3. Toss the salmon and peas in with the pasta. Pour the cheese sauce on top, heat through, and serve.

Nutrition Information per Serving: 410 calories, 11g total fat (3g saturated, 1.0g omega-3), 250mg sodium, 50g carbohydrate, 3g fiber, 27g protein, 20% vitamin A, 15% calcium, 10% iron

Liz, being the best co-author in the world, was kind enough to save Josh's portion for Janice, Don and the kids to try. Check back later to see what the Bissex gang thought of the recipe.

Spring Showers Bring Inspiration

Spring is an amazing time of year in New England (that’s where we both live). But as diehard New Englanders know, the annual arrival of the daffodils and tulips can sometimes be usurped by rain and mud. Well, wouldn’t you know it: it’s school vacation week and it’s been raining solid for five straight days. To make the best of the situation, we took advantage of yesterday’s downpour by putting our two youngest taste testers – Janice’s daughter Leah, age 7, and Liz’s 8-year old, Simon, to work (well, sort of). As we rushed around the kitchen measuring ingredients and debating the merits of carrots, the kids built Legos, played knee hockey (a first for Leah to be sure), and sampled our latest recipe creation! So as we survive April showers, we bring you this delicious new seafood dish that’s sure to bring sunshine to everyone’s day!

Seafood is rich in heart-healthy omega-3 fats, but it's not the only source. Watch our video for easy ways to increase your omega-3 intake. Click here

Teriyaki Salmon in Foil
Makes 4 servings

1/4 cup lite teriyaki sauce
1 tablespoon brown sugar
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger *
1 teaspoon cornstarch
1 ½ cups snow peas (about 4 ounces), trimmed
1 large carrot, cut into 2-inch long very thin “matchstick” strips (about 1 cup)
Four 5-ounce salmon filets, skin removed
Salt and freshly ground pepper
1 tablespoon toasted sesame seeds, optional

Preheat oven to 400°F. Cut four 12-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended. Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

* For convenience, use bottled minced ginger. Serve with rice and your favorite fruit on the side.


Nutrition Information per Serving: 240 calories; 7g fat (1g saturated; 1.6g omega-3); 450mg sodium; 12g carbohydrate; 2g fiber; 33g protein; 110% vitamin A; 25% vitamin C