Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

Source: Cooking Light 1998 Annual

These sautéed, julienne-cut zucchini strips are a lower-calorie alternative to pasta. A coulis is a thick purée or sauce.

Red Bell Pepper Coulis (see below)
4 medium zucchini
2 tablespoons fresh lime juice
1 teaspoon minced shallots
1/4 teaspoon salt
1/8 teaspoon cracked pepper
1 garlic clove, minced
6 (6-ounce) salmon fillets
1/4 cup all-purpose flour (I would use whole wheat flour)
1 tablespoon butter, divided
Chopped fresh parsley (optional)
Freshly ground pepper (optional)


Prepare Red Bell Pepper Coulis; set aside. Slice zucchini lengthwise into 1/4-inch-thick strips, stopping at the inside part of the zucchini containing the seeds; discard middle portions. Cut strips lengthwise into long, thin "noodles"; set aside.

Combine lime juice and next 4 ingredients (lime juice through garlic) in a small bowl. Rub salmon with juice mixture. Dredge salmon in flour. Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add salmon; sauté 4 minutes on each side or until fish flakes easily when tested with a fork. Remove salmon from skillet. Set aside; keep warm.

Melt 1 teaspoon butter in skillet. Add zucchini noodles; sauté 4 minutes or until wilted, tossing gently.

Spoon Red Bell Pepper Coulis onto 6 serving plates. Top with zucchini noodles and salmon. Garnish with chopped parsley and freshly ground pepper, if desired.


Yield: 6 servings (serving size: 5 ounces salmon, 3/4 cup zucchini, and 2 1/2 tablespoons coulis)

CALORIES 376 (45% from fat); FAT 18.7g (sat 4g,mono 8.7g,poly 3.6g); IRON 2.5mg; CHOLESTEROL 121mg; CALCIUM 32mg; CARBOHYDRATE 12.3g; SODIUM 318mg; PROTEIN 38.9g; FIBER 1.8g

Cooking Light, JULY 1997



Red Bell Pepper Coulis

2 teaspoons olive oil
3 cups coarsely chopped red bell pepper
2 tablespoons minced shallots
1 tablespoon minced jalapeño pepper
2 garlic cloves, minced
3/4 cup low-salt chicken broth
2 tablespoons balsamic vinegar
1/4 teaspoon salt


Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, shallots, jalapeño pepper, and garlic; sauté 2 minutes. Cover, reduce heat, and simmer 10 minutes or until tender. Add broth; simmer, uncovered, 15 minutes or until liquid almost evaporates.
Place pepper mixture in a blender, and process until smooth. Strain purée through a sieve over a bowl; discard solids. Stir in vinegar and salt.


Yield: 1 cup (serving size: 2 1/2 tablespoons)

CALORIES 40 (45% from fat); FAT 2g (sat 0.3g,mono 1.1g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 8mg; CARBOHYDRATE 5.4g; SODIUM 110mg; PROTEIN 1.1g; FIBER 1.3g

Rants continued......

Grilled Turkey Burgers with Goat Cheese Spread

Grilled Turkey Burgers with Goat Cheese Spread


A small amount of pungent goat cheese flavors the creamy spread. Double the spread and use it on grilled chicken or turkey sandwiches.


2 teaspoons grated lemon rind
1/2 teaspoon salt
2 garlic cloves, minced
1 pound ground turkey breast
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 large egg white
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
1/2 cup 2% reduced-fat Greek-style yogurt (such as Fage)
1/4 cup (1 ounce) crumbled goat cheese
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh mint
6 (2-ounce) whole-wheat hamburger buns, toasted
6 green leaf lettuce leaves
6 (1/8-inch-thick) slices red onion

1. Combine first 6 ingredients and 1/8 teaspoon pepper in a large bowl, mixing gently. Divide turkey mixture into 6 equal portions, shaping each into a 1/4-inch-thick patty. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.

2. Combine remaining 1/8 teaspoon pepper, yogurt, and next 4 ingredients (through mint) in a bowl, stirring well. Spread 1 1/2 tablespoons yogurt mixture on the bottom half of each bun; top each serving with 1 lettuce leaf, 1 onion slice, and 1 patty. Place top half of bun on each serving.



Yield: 6 servings (serving size: 1 burger)

CALORIES 269 ; FAT 5.7g (sat 2.2g,mono 1g,poly 1.4g); CHOLESTEROL 28mg; CALCIUM 182mg; CARBOHYDRATE 33.9g; SODIUM 588mg; PROTEIN 23.9g; FIBER 6.2g; IRON 3mg

Cooking Light, APRIL 2009

Rants continued......