In the new year, the Galley Kitchen vowed to do one fish dish a month. So far so good! This weekend, we broiled some salmon in a simple soy sauce marinade that gave the meal an Asian flair. We adapted this recipe from Sunset Magazine to better fit what was in the pantry and to suit our tastes.
Unlike other fish recipes, this one specifically calls for a filet with skin. The soy sauce and sesame seed mixture blends well with the stronger salmon taste. The skin acts as a welcome vehicle for the sesame seeds and adds a flaky texture.
A note: if using frozen fish, be sure to defrost it at least 6 hours before broiling
Prep time: 15 minutes
Cook time: 20 minutes
- 1 cup soy sauce
- 1/2 cup honey
- 1/2 teaspoon finely minced garlic (about 2 cloves, or 1 big clove)
- 4 pieces (about 6 oz. each) salmon fillet, with skin (fresh or frozen)
- 2 tablespoons sesame seeds
- Pre-heat oven to 450 degrees.
- In a medium pot, mix soy sauce, honey, and garlic. Stir constantly until it is reduced by 1/3
- Reserve 3 tablespoons glaze into a small bowl and set aside.
- Line broiler pan with foil and pour remainder of the soy sauce mix. Set salmon pieces in dish, skin side up and let stand 15 minutes. Turn salmon pieces over and bake for 15-20 minutes, until it is opaque at the edges, but still translucent in the center.
- Increase oven to broil. Evenly spread half the reserved glaze on the salmon and sprinkle evenly with sesame seeds.
- Broil 6 inches from heat until sesame seeds are toasted. Drizzle the remaining soy sauce mix on the salmon. Serve with a side of rice and steamed vegetables.
A quiche is one of those rare rich, calorie packed food few have tried to de-fatify. The rich creams and cheeses in a quiche make for a guilty pleasure meal. With this recipe, we try to cut down on carb and fat intake by eliminating the crust and all its flaky, buttery goodness.
We tweaked the original Cooking Light recipe , (used 2% milk and cheddar instead of 1% and Swiss cheese, and a few others). The extra calories are definitely worth it. We also opted for a side salad, instead of the side of toast.
This quiche should last two people about three dinners.
Prep time: 20 mins
Cook time: 45 mins
- 2 teaspoons olive oil
- Cooking spray/oil to grease pan
- 1/2 cup vertically sliced red onion
- 1 garlic clove, minced
- 1 10 oz package of frozen broccoli florets, steamed/defrosted (chopped broccoli pieces also works well)
- 1 1/4 cups 2% milk
- 1 cup (4 ounces) shredded reduced-fat Cheddar cheese
- 2 tablespoons chopped fresh parsley
- 2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon ground cumin
- 4 large egg whites, lightly beaten
- 2 large eggs, lightly beaten
- 1 tablespoon grated fresh Parmesan cheese
Pre-heat the oven to 350 degrees and grease a 9 inch pie plate.
Sautee the onion and garlic until the onion is translucent. Add the broccoli and sautee under tender and place in pie plate.
In a large bowl, mix the milk, cheese, parsley, mustard, pepper, cumin, egg whites, and eggs. Pour egg mixture over the broccoli mixture and sprinkle with freshly grated Parmesan cheese.
Bake for 45 minutes or until top is golden brown and a knife inserted in the middle comes out clean.
